Four PAX took the DRP (Daily Red Pill) and joined YHC at the Milestone Marsh For the first beatdown of the week yesterday. Yes, I’ve been listening to F3’s 43 feet podcast and this week’s episode was about the Daily Red Pill, which outlines a man’s first steps to getting right, or to accelerate fitness. Makes me wonder what’s wrong with me cuz I still aint right.
YHC led the PAX through a brief warm up consisting of the following exercises (all IC x 10):
Windmills, Imperial Walkers, High Knees, Butt Kicks, Arm Circles (forward and reverse), and Torso Twists.
Thang:
The theme of today’s beatdown was that the PAX would execute Bear Crawls instead of Moseying. The only exception was when we moseyed to and from the Lakefront.
Bear Crawl to workout equipment:
PAX does AMRAP timed set of merkins x 5 and pullups x 2 , alternating back and forth for 2 minutes.
Next up, hang from overhead bars for 20 Leg Tucks OYO. Last, it was 5 jumping pullups. Bear Crawl out to the street.
With Heart Rates near capacity, it was time for our only Mosey in the traditional sense–jog to the Lakefront.
Wasting no time, the PAX quickly assembled on the Lakefront before we Bear Crawled to the seawall–20 Freak Nasties, 10 alternating step ups.
Next the assembled PAX encountered the Bear himself…Bear Crawl to Rips!
With Shoulders Burning and the collective posture of the PAX hunched over, each man worked through some up and overs at Rips, while the remaining group did 2 exercises: Rocky Balboas first, then, Squats.
With 7 minutes to spare before the closing bell, it was time for a traditional Mosey back to the Milestone Marsh for some Mary: Freddy Mercuries X 25 IC.
Thanks, Men of the Marsh, for following my lead (on all 4s)…Thanks for the camaraderie and for inspiring me to take the DRP more often than not over the last 13 months.
Nameorama, COT. Thanks for Captain Core for praying us out!
Pik
