All American Beatdown

by Muck, posted in Backblast

Location: Gridlock
Date: 2021-07-03
Weather: O beautiful for spacious skies

Q: Muck
PAX: 6 – Sous Vide, Count Chocula, Radio, Possum, Raquel, Muck

Warm-O-Rama
– Runners stretch (switch)
– Cross feet, bend and hang (switch)
– Arm stretch across body (switch)
– Tricep pull (switch)
– Grass grabbers (IC)
– Motivators (7 sets), Q messed up the count, but all good

Soundtrack for the day were classic rock or country songs with America or USA in the title.

Tha Thang
Started off with 76ers…
Flag is the starting point. Cones at the 25 yards, 50 yards, 75 yards, and 100 yards.

Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Sprint to the end zone, then come back and repeat 7 reps at each cone.

Six exercises:
○ 1st round: Mercans
○ 2nd round: Big Boy Situps
○ 3rd round: Star jumps
○ 4th round: American Hammers
○ 5th round: Box cutters
○ 6th round: Side straddle hops

Then mosey to the coupons behind the transformer for some Benjamins:
• 1st round
○ 25 Curls
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
    ○ 25 Overhead presses
    ○ 25 High knees
    ○ 25 Hillbillies
    ○ 25 High knees back

• 3rd round
    ○ 25 Bentover rows
    ○ 25 Side shuffles
    ○ 25 Imperial Walkers
    ○ 25 Side shuffles back

• 4th round
    ○ 25 Curls
    ○ 25 Butt kickers
    ○ 25 Copperhead Squats
    ○ 25 Butt kickers back

Hard charging pax were doing so well on time that we were able to repeat 1st two rounds.
Mosey back to the flag for three rounds of 17 and 76 exercises.
– 17 Big Boy Situps
– 76 Ice skaters

 - 17 Sous Vides (two is one)
 - 76 LBC's

 - 17 Gas pampers
 - 76 second plank

Thanks to all pax who brought food for God’s Pantry. You can still donate food on Monday at Gridlock.

End in COT