• DATE | February 52 2020

    AO | Black Ops – Calder

    BEATDOWN | 0530-0645 & 0700-0800

    WEATHER | 0°, 70% Humidity and Warming Uply

    Q | Soft Spot

    Pre-Blast | 02/21/2020

     Morning! The weekend is here and it’s another You vs You! Let’s work on building our Endurance with strength and cardio.

    Rucks, coupons, sandbags, or weight of choice will be required for some. (Curls/twist type work)

    Pre Ruck 4 miles at 0530

    HC 👇

     

    Pre Ruck PAX: 4 –  Mad Cow, Cuddle Buddy, Forrest, QIC Soft Spot.

    PAX: 11 – Less, Mad Cow, Cuddle Buddy, BasicBro, Forrest, Bald Eagle, Kraut, Ralphie, Hasselhoff – QIC Soft Spot.

     

    Pre Ruck:

    We had a good pace and completed the 4 miles ahead of time and continued for almost another mile.

    4.77 uphill both ways for a good pre Beatdown warmup.

    Beatdown:

     

    5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

    Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.          

    1. 10IC – Batwings 4ct.

    2. 10IC – SSH 4ct.

    3. 10IC – Merkin Mountain Climbers (One Merkin followed by one 4ct Mountian Climber)

    4. Colt 45

    5. Indian Run (last man performs a Burpee)

     

    THE THANG

    Building Man Maker Blocks

     

    This is a You vs You.

    1. 12 Goblet Squats then Run a Lap

    Rinse and Repeat – total 48 Reps

    1. 12 Merkins then Run a Lap

    Rinse and Repeat  – total 48 Reps

    1. 12 Plank Jacks then Run a Lap

    Rinse and Repeat – total 48 Reps

    1. 12 Man Maker Blocks then Run a Lap

    Rinse and Repeat – total 48 Reps

     

    5MOM

    1. YHC started the PAX off with  Butterfly Situps. As we started the bell started to Ring. As we neared 20 IC I called out we keep going until the bell stops. There was a little mumble chatter at that.  Bell stopped as we hit 25 IC.

    A few other PAX picked the next exercies.

     

    1. Catalina Wine Mixers

    1. James Bond

    1. Overhead Flutter kicks

     

    Circle of Trust (CoT)

    Count-O-Rama

    Name-O-Rama

     

     

    • Q School is next Saturday. Sign up on Slack.

    • February HDHH is on Wednesday. Join at 5:30 for Burgers at GR Carvers then Head over to GR Craft Beer Cellar at 6:30 for beers.

     

    That’s a wrap.

    Soft Spot