YHC decided to return at grandmas with coupons in hand. Upon arrival, I noticed the likes of Steve and Bushwacker chattering it up. T 👏🏻 to Steve for making his return to the PAX after a scare at the Gnarly last Wednesday.. Knowing that Cowbell had missed Monday, YHC anticipated a late arrival by Cowbell as his strict discipline of getting in at least 3 beatdowns for the week crossed my thoughts, which were realized as he rolled in right on time to join the PAX. Today’s beatdown would pay tribute to the AO leader at GMs Chewy who likes to focus more on form and technique rather than speed and rep count.. So let’s get started!
Warmup
10IC Good mornings, Toe Touches, Imperial Walkers.
20IC SSH, Mummy kicks and 1:30 of the daily ISI Plank hold..
Thang
PAX had 4 stations 3 involving coupons.
Station 1: 30 pound Ruck plate with 50 ft of rope..
Station 2: Tension band
Station 3: No coupon focus on Core.
Station 4: Jump rope
PAX rotated through a series of various exercises controlled by the plate pull.
Each PAX completed each full cycle..
Plate pull 100 feet, curls on the tension band, donkey kickoffs for the core and jump rope.
R/R plate pull, alternating shoulder press on bands, 1:00 Plank hold and R/R jump rope.
R/R plate pull, Band Squats, 1:00 Plank hold, R/R jump rope.
R/R plate pull, tricep extensions on bands, mission impossible Plank hold with most holding between 35-45 sec finishing with chill-cut to round out the 1:00, R/R jump rope.
Eliminating the jump rope we paired up at the end of the corridor. P1 did seated band pulls/plate press while P2 sprinted the corridor completed 3 Burpees and sprinted back. R/R increase to 6 Burpees.. Being the competitive souls in which they are Bushwacker and Cowbell pushed each other to there limits, while Steve graciously modified his swiftness for the YHC as to not embarrass him at his own beatdown.. Flap jacked, so that each PAX cycled through both exercises of bands and plate press twice.
With 2 mins remaining we circled the flag to close with additional planking leaving those present with only 5 mins left for the ISI on the day..
Cowbell shared the news about the NOTC hosted event tomorrow in the city and we offered intentions for Grundy as Steve prayed us out..
Thank you gentlemen for the post and making me become a better version of myself…. Without the shared interest not sure it would be possible..
Appreciate the commitment and fellowship to start another Gloom with you!!
Till the next Gloom 👊🏻💪🏻✌🏻!!!
