Build-A-Beatdown (#Sparta Edition)
7-18-17
PAX: Chubbs, Blindspot, Cat Scratch, Zebra, Ari Gold, Glee, Charlatan, FNG Laremy, Dunphy
Q: Dunphy
9 PAX for Build-a-Beatdown at the Salem Stadium this morning. With SF planted, we jump right in.
Run the grandstand…twice.
Warm Up
SSH x42, WMH x10, Good Mornings x10, Arm Circles x21, Reverse Arm Circles x21, Jack Webbs x21, Mountain Climbers x21
Beatdown
Each PAX adds an exercise and a mode of travel to each round. Every time we hit the 50 yard line, 10 Mountain Merkins.
Round 1 (Zebra): Traveling Burpees to the 25, HR Merkins x15, Run to the 50, Mountain Merkins x10, run to other end zone.
Round 2 (Ari Gold): Lunge Walk to the 25, SSH x20, HR Merkins x10, Lunge Walk to the 50, Mountain Merkins x10, run to other end zone.
Round 3 (Glee): Bear Crawl to the 25, Big Boy Sit Ups x20, SSH x20, HR Merkins x10, Run to the 50, Mountain Merkins x10, run to other end zone.
Round 4 (Charlatan): Grapevine to the 25, 8-Point Body Builder x15, Big Boy Sit Ups x10, SSH x20, HR Merkins x10, grapevine to the 50, Mountain Merkins x10, grapevine to other end zone.
Round 5 (Blindspot): Crawl Bear to the 25, Monkee Humpers x30, 8-Point Body Builder x5, Big Boy Sit Ups x10, SSH x20, HR Merkins x10,run to the 50, Mountain Merkins x10, run back to same end zone so as not to disturb Mr. Skunk.
Mark Dealer’s Choice: Banana (Cat Scratch) 30 Count, Mak-Tar-Jai (Chubbs) x25, WWII (Laremy) x30, 6 Inch Hold
COT
Welcome to FNG Laremy who is training for boot camp at Paris Island. Strong work this morning!
Post workout, Chubbs came up with a great name for the Salem Stadium AO: Sparta. And as thus it shall be known.
Pleasure and an honor to lead this fine group of men.