Ballast Beating

DATE: 6/4/19


# of PAX: 10

PAX: Zuckerburg, The Flying Wasp, Tin Dancer, Canoli, Gravity, Etch A Sketch, Baby Daddy,


  • BTB and Zuckerburg covered 3 miles of downtown terrain while I decided on what to do for a beat down


  • Seal Claps x 10 IC


  • mosey to the parking deck and partner up
  • First, is my favorite… Catch Me If You Can
    • partner 1 does 5 burpees, sprints after partner 2
    • partner 2 is running backwards up the deck
    • flapjack to the top!
  • circle up for Captain Thor
    • 1:4 ratio of big boy sit-ups : American Hammers
    • all the way to 10:40
  • back with your partner for bear crawl to the bottom of the deck
    • one partner starts bear crawl down
    • other partner runs to the bottom of the deck and back to where partner 1 is
    • flap jack to the bottom
  • mosey to Heisenberg court
    • 20 decline merkins, 50 dips
    • run up first set of steps
    • 5 burpees
    • run up remaining steps
    • 10 V-Ups
    • mosey around the loop and down the stairs
    • broad jump burpee back to the start
      • times 3 rounds!
  • Caterico Indian Run back to the flag


  • strong work by all! Glad to see another workout downtown. One of my favorite places for an AO
  • Etch leaves for Boston and New Balance next week!
  • Glad Gravity is on the mend and improving!

That’s all for me. It was a privilege and an honor!

BTB- over and out!


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