Met with a beautiful morning, YHC, Dinghy and Bedpan began the day with a mosey to the park, recapping injuries, blisters and battle wounds sustained the previous week. In lieu of scrapping the beatdown as planned, we sucked it up and modified as needed. YHC had originally planned for his first attempt at the Trip Nip, but…due to some overachievers on the Sign-Up Sheets, did not make it in time. YHC and Elf will have to be more proactive in concocting a birthday week beatdown adventure.
This past weekend, YHC went to DC to help the brother/sister-in-law pack and prep to move overseas. We blew a tire on the way up and saw TopGun – Maverick. And…there was a theme to start with.
Warm-o-Rama:
– Initiate Mumblechatter about TopGun-Maverick.
– “Danger Zone” per Exicon (SSH, Air Squat on “Danger Zone”)
– Derricks (single leg dead lift… blown tire…limping along on one leg…get it??? It was a loose connection)
– Flying Nuns 10 IC ea
The Thang:
– Crossfit’s 555 Standard: 5 rounds – 15 squats, 15 burpees, 15 hand-release merkins
*The burpees were broken up into 5s and 10s. The merkins created their own pain.
*We modified and had 15 burpees left over at the end…
To complete our final 15 burpees:
Timer: 1 PAX completing 5 burpee pull-ups
– Round 1: WWI, Supermans
– Round 2: Decline Plank Hold, People’s Chair
– Round 3: Bulgarian Split Squats
Slow mosey to the shovel flag for Mary
Mary:
Captain’s Choice:
– Alternating Shoulder Taps 12IC
– Freddie Mercury 12IC
– Homer to Margo 15SC
COT:
– Prayers and positive vibes for Dinghy on his final few days at his current job
– RGB’s family
– Buffay’s family
Beautiful morning for a beatdown. Aye!