THE SCENE:
Low / Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fins on Q to get things warmed up!
SSH
LB Arm Circles F/B
Large Arm Circles F/B
Tempo Squats
Cherry Pickers
Lunges
Toe Touches
Jump Rope
THA-THANG:
Mosey .6 miles to the first beatdown location at the Elementary School.
The Ancient Kraken! (Designed by Pinocchio!) 8 Excersises with Mt. Suckmore & 5 Burpees:
After each exercise run around the Kraken, up Mt. Suckmore, Complete 5 Burpees and continue around the Kraken to the next exercise. Rinse and Repeat for 30 min…
- T-Merkins (x16)
- Dr. W (x10)
- Bobby Hurleys (x20)
- Star Jacks (x30)
- Mr. Spectacular (x12)
- Shoulder Tap Merk (x12)
- Single Leg Dead Lift Squat (x10ea.)
- Alternating BBS (x20)
Just over 2 miles to the next beatdown location. The Murph & Mary at the Alcoa Bridge. Pax split in half and began with the Murph beatdown. Once completed they began Mary (OYO) for a rinse and repeat until the 1 hour time limit was completed.
- Murph
- 1 Mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 Mile Run
- Mary (Designed by Fins)
- BBS (x10)
- Ankle Touches (x10ea.)
- Run to Bridge & Back
- Holly Dolly (x10 IC)
- American Hammers (x10 IC)
- Run to Bridge & Back
- LBC (x15)
- Bicycle (x10 IC)
- Run to Bridge & Back
- Flutter Kick (x10 IC)
- Mountain Climber (10 IC)
- Run to Bridge & Back
1.8 miles to the next beatdown location. The Alcoa High School Football Field. (Designed by Mr. Rogers & Moses!)
Pax split into teams of 3 with 1 pax in each endzone and 1 at the 50 yard line. The pax member at the 50 completes exercise and release the pax member at the end zone. That pax member then runs to the 50, completes the exercise continues to the next end zone and releases the pax member. Rinse and Repeat. (1 hour total, with movements being 8 minutes each.
- South End Zone Exercises:
- Box Cutters
- Leg Lifts
- Mountain Climbers
- Iron Cross Big Boys
- Pickle Pounders
- Bicycle Kicks
- 50 Yard Line Exercises:
- Peter Parker Merkins (x8)
- Dry Docks (x8)
- Body Builders (x4)
- Bear Crawl (20 yards)
- Hand Release Merkins (x8)
- Big Boys (x10)
- North End Zone
- Air Squats
- Bobby Hurleys
- Reverse Pickle Pounders
- Good Mornings
- Monkey Humpers
- Holly Dolly
- After 48 minutes of movements the pax had the opportunity to “Cash Out”!
- Moby – Flower 3:26 (High Plank / Low Plank – Bring Sally up / Bring Sally Down)
- Alcoa Football Field Playlist:
- Guns N’ Roses – Welcome to the Jungle
- Ozzy Osbourne – Crazy Train
- Sam Tinnesz – Ready Set Let’s Go
- Imagine Dragons – Whatever it Takes
- AC/DC – Shoot to Thrill
- Beastie Boys – Sabotage
- Linkin Park – Wretches and Kings
- Carrollton – Shelter
- AC/DC – T.N.T.
- Sam Tinnesz – Wolves
- Eminem – Till I Collapse
- Carrollton – Made for This
- Papa Roach – Born for Greatness
- Dropkick Murphys – I’m Shipping up to Boston
- Logic & Rag’n’Bone Man – Broken People
- Metallica – For Whom the Bell Tolls
- Moby – Flower
COUNT-OFF & NAME-O-RAMA
25 Pax!
CIRCLE OF TRUST/BOM:
What kinda “ripples” are you creating? I spoke to the pax about the rock hitting the pond and the ripple effect. Be a positive ripple in this world!
MOLESKIN:
