Southview High School – 6:30 am Beatdown
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Date/Time
Date(s) - 09/16/2017
6:30 am - 7:30 am
The Q:
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Southview High School
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Sylvania
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DATE: 9/16/17
COUNT: 16
QIC: OZ
PAX POSTING: Mater, Danica, Willy, Scrooge, Mad Dog, Edison, Goose, Ollie, Worm, Mayor, Bagels, Trapeze, Brita, Mary Lou, Jimmy Dean, Oz
The Thang:
Quick warmup followed by a short mosey to the Southview track.
ROUND 1: Four Laps around the track. After finishing each lap the PAX would run back to the 6 to finish each lap as a group. Stopping after each lap to complete 10 burpees.
One Lap –> 10 burpees
One Lap –> 10 burpees
One Lap —> 10 burpees
One Lap —> 10 burpees
ROUND 2: Rucksack Indian Run
Split the PAX into two Indian Run groups. Each PAX would be running with their Rucksack on. Last PAX would stop complete 10 merkins and sprint to catch the front of Indian Run. This would continue for four laps.
One Lap —> 10 Merkins
One Lap —> 20 Lunges
One Lap —> 10 Merkins
One Lap —> 20 Lunges
ROUND 3: Rucksack Run
Two laps at own pace w/ Rucksack. Run back to 6 after each lap to complete as a group.
ROUND 4: Mosey to Circle to complete series of exercises w/ Ruck
— Plank Circle w/ Ruck – Bear Crawls around outer plank circle (Guantanamo Style)
— 20 Flutter Kicks w/ Ruck
— 10 squats with Shoulder Ruck Press
ROUND 5: Mosey to Southview Football Field Big Bleachers
Snake full bleacher stairs w/ rucksack
PAX gathered for COT with prayer led by Willy.
OZ
Mt. Doom
18 Men posted for the ascent up Mount Doom. Belding, Wake, 4H, Froman, Balco, John Henry, Cooter, Rupture, Valdez, Sideshow, Mercy, Sipe, Paul Bunyan, Hacksaw, Cogxworth, Hustle and FNG’s Brockovich and Haystacks.
Ladder workout with more reps progressively added. After each exercise, PAX bear crawled halfway up Faith Hill and walked back down doing squats in alternating directions.
10 Side plank burpees
20 Burpees
30 Plank push ups
40 Surrenders
50 Monkey humpers
60 Travoltas
70 Skaters
80 Merkins
90 LBCs
100 Flutter kicks
110 Towel hops
120 Side straddle hops
A few brave souls began the descent down the mountain after completing their journey up.
COT led by Belding