The Monster Factory

When: 02/20/17
QIC: TRUMP
The PAX: BTB, Venus, Ball Bearing, Jelly Bean, THE Ratt, Flounder, Tank, Gapetto, Etch-a-Sketch

10 PAX joined YHC on a beautiful Presidential morning, in search of a Presidential Beat Down.I hope YHC did not dissapoint!

WARM UP:

  • SSH x 50
  • Imperial Walkers x 30

THE THANG:

BOPO’s

(1) Burpee + (1) One Legged Burpee + (1) Plank Jack + (1) One Legged Burpee x 10

The grunting has commenced and were just getting started, I Love it!

 

Sting Ray Death March

Single file line, Man in the front has to hold 20lb weight up over his head and start to mosey (if weight comes down, everyone has to do 10 x Burpees),  the man in the back has to drop and do 5 burpees and then run with the 10lbs weight to the front of the line to be greeted with the 20lb weight (hand 10lb weight to the man in the back of the line on your way to the front).

Continue this Death March down the road until we reach teh baseball feilds. ( I love how the sound of the 10lb weight hitting the ground (THE DINNER BELL) let the man in the front know the beating was almost over.

 

Wall Jumps x 20

Dips x 20

Squats x 50

Make our way to the Baseball Field

The Baseball Beatdown
Homeplate: Merkins x 10 IC
Bear crawl to next base
1st Base: Merkins x 10 IC
Mountain climbers x 20 IC
Lunge walk to next base
2nd Base: Merkins x 10 IC
Mountain climbers x 20 IC
Flutter kicks x 30 IC , Lunge Walk to 3rd
3rd Base:Merkins x 10 IC
Mountain climbers x 20 IC
Flutter kicks x 30 IC
Squats x 40, Bear Crawl Home

Home Plate: Army crawl to next base
Merkins x 10 IC
Mountain climbers x 20 IC
Flutter kicks x 30 IC
Squats x 40
LBC x 50

Time to Sting Ray Death March Back to COT and we are out of time!

 

 

COT/MOLESKINZ:

 

Really proud of everyone pushing it this morning and giving their all. The 20lb weight never came down and every man pushed through the pain. No Pain No Gain!

Thank you Lord for all your many blessings and the ability to workout with my brothers. Please help us reach those that are in need of F3 as we continue to impact the lives on men in our area in such a powerful way!

My Word of the week is HUMBLE: “Success is not a good teacher, failure makes you humble.” -Shah Rukh Khan

Take your struggles and failures and let them humble you. Let them drive and motivate you to do or be better!

Win the Day!

Trump

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