I like to think of complaints and criticism as a sincere form of complement for devising such a challenging mix of exercise. As such, I wanted to offer some props to F3ENC for the section of today’s beat-down referred to as “Slay the Beast.” I started a new job recently and spent a few days at the company’s HQ in Greenville NC and took the opportunity to post. After the round of Lunges/Burpees, my crew asked if I was just making this up as we went along. I gave credit to whom it belonged and then continued the beat-down.
Warm Up
Arm Circle, Good Mornings, Willy Mayes Hayes, slow Squat, slow Merkins, Hillbillies, SSH
ME
Mosey to Sweet Bay Pl to Slay the Beast: 6 Exercises, 6 Stops, 6 Reps. (36 total rep of each exercise)
- Monkey Humpers
- Lunge-Jump Burpees
- Donkey Kicks
- Hand Release Merkins
- Dry Docks
- Squat jumps
Bear Crawl up Sweet Bay ~50yds; picked up six. 50yd hill sprint; LBCs until the last pax completed 100.
Mosey to the parking deck and climbed the stairs tothe 5th level and then partnered up.Pax 1 planked while pax 2 bear crawled up. Pax 2 then plank while pax one bear crawled to catch up.
25 IC flutters
Pax 1 held table top while pax 2 crab walked back downto the next turn. Pax 2 then held table top while pax 1 crab walked back down. Pax 1 lunge walked down the the next turn while pax 2held a low squat. Pax 2 then lunged down while pax 1 held low plank.
Then we played Jacks: 13 IC Smurf Jack, 26 IC Seal Jacks, 39 IC Jumping Jacks(AKA SSH), and some random number of Plank Jacks. This whole bit was an audible–especially the Plank Jacks. 52 IC Plank Jack just wasn’t happening!
We Paula Abduled it out of the garage by running down 2 decks, then climbing 1 flight of stairs back up.
Mary
Low Plank Holds(ascending counts 5, 10, 15, 20, & 25-OH my), Peter Parker, Parker Peter, flutters directly into 6″ holds-repeat