4 Phase Beatdown

7 PAX assembled at Arrowhead, for YHC’s return to Arrowhead. It was a cool 24 degrees but that did not deter the PAX from enjoying all that a Launchpad Q can bring.
DISCLAIMER
PRAYER
COP
Side Straddle Hop – IC 50

Through the Tunnel – IC 10

Willy Mays Hays – 10 count each side.

Little baby arm circles – IC (F&R) 10

Seal Claps – IC 10

400m Mosey
THE THANG

Phase 1

Ascending rep count of Merkins and Squats. 3, 6, 9, 12, 15, 18, 21

400m run

Phase 2 –  5 Rounds

Deadlift to High pull X 10

Thrusters X 10

Burpees X 5

After 5 rounds 400m run

Phase 3 – 5 Rounds

KB Swings X 10

Curls X 10

Burpees X 5

After 5 rounds 400m run

Phase 4 – Descending rep count

21, 18, 15, 12, 9, 6, 3 of Squats and Merkins

400m run

MARY
n/a
CIRCLE OF TRUST
PRAYER
MOLESKIN

ANNOUNCEMENTS