03.21.2023 Gold Rush Guest Beatdown Copy

AO: Oakery

QIC: @Goon

PAX: @Ghost @Output @Water Fight

Conditions: 36deg, clear



Slaughter Starter: Burpees – OYO – 20

Low slow squats – IC – 10

Carolina dry docks (pike pushups) – IC – 15

Overhead claps – IC – 20

1/2 Thang: Black Mamba Run

2 laps of Pax snake their way through the slow loving line.

1 lap of 1 Burpee Black Mamba Run

  • [someone recognized the workout names being called out. Someone who wasn’t even at Lightning Rod the day earlier 😉 ]

The Thang: Gold Rush Beat Down

Wheel barrow as partners in between every 2 parking lanes.

Reps correspond to the yard line you are at.

10 donkey kicks

20 hand release merkins

30 Bonnie Blairs

40 Air Squats

50 LBCs

40 Air Squats

30 Bonnie Blairs

20 Hand Release Merkins

10 donkey kicks

7 jungle boy squats in the end zone

Pickup 6 = helping to complete the numbers per team

  • [Had some good music playing. Heard some good mumble chatter about different body parts being worked. Got some good groans.]

More Thangs: BTTW

BTTW waterfall

Pax wall sit and 1 does BTTW at a time.

Repeato 3 times

MOSEY to Coupons

Squrls – IC – 10

MOSEY back to flags

Minutes Of MARY:

Mountain Climbers – IC – 20

Plank Jacks – IC – 10

Pickle Pounders – IC – 10

J-LOs – IC – 15

American Hammers – IC – 20

  • [Showed some new workouts, or possibly just new names to the PAX. There was a joyful enthusiasm of pain throughout.]


“When wealth is lost, Nothing is lost.

When health is lost, Something is lost.

When character is lost, All is lost.”

– Billy Graham

  • [Yes, even the COT was a repeat. YHC wanted to show appreciation & gratitude for our Guest Q (’88, from Gold Rush) yesterday by repeating his workout, almost to the T. Good stuff to be had by all.]

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