4 doodz made their way out on a mild July morning with the promise of slanging that thang….a cinder block….wait, what were you thinking?!?? Anywho’s, ya boy was inspired by going through his VQ yesterday morning (thanks, Jake!) to dive back into the mind of a younger (and possibly dumber) SPAM. Here comes the warmup!
DISCLAIMER
PRAYER
COP
The last time we did this beatdown, Etch-a-Sketch and I played a littler game of switcheroo and he took the warmup. Staying true to that, here’s what we did:
1 quick jaunt around the parking lot to warm our legs
SSH x30
Merkins x10 IC
Squats x10 IC
Arm Circles – forward, backerds
Seal clasps, overhead
Twerkdogs w/stretching
THE THANG
The Thang was adjusted to include either another quick jaunt around the parking lot or tackling Ranger Hill for the “rest” period.
Circuit 1 (10 minutes):
* 10 cinder block press (hold the cinder block at chest level and press overhead)
* 10 cinder block boat rows (hold the cinder block at chest level and row to your sides)
* 10 cinder block squats (hold the cinder block at chest level and squat)
* 10 cinder block lunges (hold the cinder block at chest level and lunge forward with one leg)
* Said jaunt or hill run.
Circuit 2 (10 minutes):
* 10 cinder block burpees (start in a standing position, drop to a push-up position, jump back to standing, and jump up)
* 10 cinder block mountain climbers (start in a push-up position, bring one knee to your chest, then switch legs)
* 10 cinder block sit-ups (lie on your back, hold the cinder block above your head and sit up)
* 10 cinder block leg raises (lie on your back, hold the cinder block above your head, and raise your legs to a 90-degree angle)
* Did I mention the jaunt/hill run?
Circuit 3 (10 minutes):
* 10 cinder block press (hold the cinder block at chest level and press overhead)
* 10 cinder block rows (hold the cinder block at chest level and row to your sides)
* 10 cinder block squats (hold the cinder block at chest level and squat)
* 10 cinder block lunges (hold the cinder block at chest level and lunge forward with one leg)
* Yeah…jaunt/hill run with the vengeance!
MARY
Perfectly timed beatdown = no time for Mary
CIRCLE OF TRUST
PRAYER
MOLESKIN
This was the first beatdown I have lead since November 2nd, 2023. Around that time, I entered a season of life where posting at F3 was either difficult or impossible to do. However, much like our actual seasons, things changed and the opportunity presented itself to come back out again. The friendships and good times I have had here at F3NETN were the reason I came back out and I’m glad I did. The main lesson is: seasons of life can change things, but if something is a priority or means something to you, you will find a way back to it. So, check your priorities and don’t get fooled into thinking “that was my old life” when you can always start again.
ANNOUNCEMENTS
Sign up for a spot at the Meet the Mountains booth. It’s a good time to hang out and invite new guys out to this crazy gloom life.
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