YHC hasn’t been posting nearly as much as he should, and there may have been a chance for a fartsack this day as well, except that Mambi was on IR, and unable to Q his long awaited One Year Maniversary Epic Beatdown! When YHC was asked if he would take the Q, seeing as YHC was the Q for Mambi’s first post, it sealed the deal. What did the Mothership beat down comprise of this day you ask? Read on…..
YHC arrived a few minutes early and prepared the parking lot for a fine tasting beat down with a few cones.
12 veteran men of F3 were prepared to make a downPAINment on improving this day, so YHC provided a brief disclaimer at 0630, stating that he hoped to make Mambi proud, followed by lots of mumblechatter, which would have been far worse with Rudy present, followed by a short mosey to the Great Lawn……..
Warmup
SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Arm Circles IC x 20 (10 fwd, 10 back)
Peter Parkers IC x 20
Mountain Climbers IC x 20
Parker Peters IC x 20
'Merkins IC x 20
Short mosey to the parking lot with the cones for Suicides! Set up like a Basket Ball court:
Sprint to quarter line and back, 5 Burpees
Sprint to half line and back, 5 Burpees
Sprint to 3/4 line and back, 5 Burpees
Sprint full court and back, 5 Burpees
Repeato with Squats for round two, followed by Bobby Hurley's
for Round three.
YHC had the men count off. Instead of choosing partners, YHC had 1 partner with 3, 2 with 4, 5 with 7, etc, for a little Dora 123….
50 Burpees
150 'Merkins
300 LBC's
Partner 1 starts the exercise, while partner 2 runs suicides
(just like above with no exercise).
Flapjack and keep cumulative.
Once your team finishes, partner 1 continues with suicides
while partner 2 does Burpees, waiting for the six.
No easy plank and wait today.....
Mosey to the fountain at NOMA, Freak Nasties IC x 20.
Mosey to the Trail around the Big Lagoon for Bataan Death March! It’s an Indian Run where the last man drops for 5 Burpees and sprints to the front. It was during this time The Mothership crew spotted the men of the Muscleship! But our crew was busy with a beat down, no time to stand around in a circle and chat as they were……
Upon completion of the Bataan Death March, mosey back to the tree line near NOMA, near the Muscleship flags for some Burpees and Bear Crawls….
Starting at the first tree, bear crawl to second tree, 5 Burpees,
bear crawl back to first tree, 5 Burpees. Rinse and Repeat.
About the time The Mothership crew were finishing up this latest evolution, sweating profusely from the solid beat down, the Muscleship crew arrived. It was no Burr vs Hamilton, or the likes of Westside Story. But YHC took the opportunity to face away from their circle, and in a line with sixes toward the Muscleship crew, completed Monkey Humpers IC x 15. It was pretty Epic…….
Before departing the Muscleship Crew, a couple minutes of Mary:
Dying Cockroach IC x 20
Crunchy Frog IC x 10
Mosey back to the Great Lawn
Just enough time for:
10 Burpees OYO
Catalina Wine Mixers IC x 10
Mosey back to the flag for the COT
Count off, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.
Thanks for posting with me today, and for allowing me to be one of you. Here’s wishing you a speedy recovery, Mambi!
Enjoyed coffeteria, where Hawgcycle made an appearance with Mike from Morning Call! Good times!!!
