Choose Your Beatdown

AO: Boneyard

When: 04/25/2025

QIC: Busboy

PAX (8): Butterknife, Daisy, Dutch Oven, Irene, Manscape, Shrimp, Stifler (Boneyard Site Q)

Preamble:

Expected a quiet Friday with alot of guys out.

Warm-O-Rama:

Weedpickers – 10

Windmill – 10

Moroccan Night Club – 10 + extended stretch

SSH – 15

The Thang:

FORMAT

  • Q set out 10 cones
  • 2 exercises on each cone: regular exercise and movement exercise
  • Used a Tabatta timer to determine length of time at each cone.
    • 1 round consisted of:
      • 1:00m of the regular exercise
      • :15s of rest
      • 1:00m of the movement exercise along the cones
      • :15s of rest
    • Once they completed their movement exercise, PAX would continue to the nearest cone for the next round
  • PAX performed 6 rounds total
  • PAX got to choose which cone they started at

 

THANG 1

Cone # Single Exercise (1:00) Movement Exercise (1:00)
1 Merkins Bear Crawls
2 Burpees Spider-man Crawls
3 Diamond Merkins Crab Walks
4 Plank Shoulder Taps Inch Worm Burpees
5 Carolina Dry Docks Zombie Crawls

Zombie Crawl Exicon – Start in a plank position and crawl with both legs dragging behind. For an added challenge try a Zombie Crawl on an incline. AKA Seal Crawl.  Saw this and had to try it. 

Cone # Single Exercise (1:00) Movement Exercise (1:00)
6 V-Ups Duck Walk
7 Flutter Kicks (Alpha) Bernies
8 Box Cutters High Knees
9 Big Boys Walking Lunges
10 Leg Raises Mosey

Duck Walk Exicon – The duck walk is an exercise done by squatting and walking slowly, while relying on your hips, quadriceps, hamstrings and gluteal muscles for support.

 

THANG 2

  1. Sprint to the half field, mosey the other half. Finish with:
    • 10 Jump Squats
    • 10 Groiners
    • 10 Monkey Humpers
  2. Repeat

 

THANG 3

  • PAX got to choose which cones they wanted to focus on: upper body or lower body
  • Whichever they choose, they would have to do for the duration of the circuit
  • If they ended their movement exercise along the center of the field, they would have to do:
    • 10 Jump Squats
    • 10 Groiners
    • 10 Monkey Humpers
    • Burpee Broad Jumps
  • PAX performed 4 rounds

 

Headed to the flag for some Mary’s

COT:

Prayers for the guys running SMR.

Continued prayers for Stifler’s mother-in-law

Prayers for Irene and recent layoffs at CDC and all those looking for employment.

Naked-Man Moleskin:

I realize that at some point, I’m going to over-engineer a beatdown.  But not yet!  Until then…I’m just having fun with the opportunity and guys seem to be enjoying the creativity.

Thank you as always for letting me lead!  Looking forward to the next one.

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