Gentlemen,
At Swolefest this morning, 6 PAX had the pleasure of enjoying a beatdown accompanied with a playlist of some eclectic Mardi Grad Marching Band esque type music. Jesus Juice played some songs at Wisner Mountain last Friday that got High Rise & myself feeling a little nostalgic. Then High Rise messaged me this week with some old jams he found on Amazon music, which ultimately got me inspired to create a new playlist. Some of the songs that were played this morning were questionable at best, but overall I think everyone enjoyed the lyrical change of pace. With that said, here’s the details of the beatdown:
Warmup:
- Side straddle hops – 20 in cadence
- Hill Billies – 15 in cadence
- Arm circles – 10 forward / 10 backward in cadence
- Mountain climbers – 20 in cadence
The Thang:
- Alternate 20 dips / 20 low slow squats until each PAX had done 60 dips / 60 low slow squats
- Alternate 20 curls / 20 flutter kicks until each PAX had done 60 curls / 60 flutter kicks
- Alternate 20 Carolina Dry Docks / 20 Step Ups until each PAX had done 60 Carolina Dry Docks / 60 Step Ups
- Take a lap around the traffic circle
- THE MOTIVATOR (hard to explain, but if you’ve attended a beatdown with Ethanol, you’ll know what this is)
- Alternate 20 kettle bell swings / 20 box cutters until each PAX had done 60 kettle bell swings / 60 box cutters
- Alternate 20 block merkins with alternating arms / 20 calf raises with the block until each PAX had done 60 block merkins with alternating arms / 60 calf raises with the block
- We were running close on time, so for the last set we did 30 front raises with the block / 30 plank jacks
- After that we did count-off, name-o-rama, announcements, intentions & prayer. As always, I enjoyed getting out there with the boys & putting in some work!
