AO: Abduction

When: 09/26/2020

PAX:

Number of Pax: 7

Pax Names: Bunsen, Dingo, Ditka, Go Blue!, Ice Man, Pick-Up Line, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Ice Man


The BackBlast:

Intro:

Start time: 0700

Sunrise: 0652

Temp: 54°F

Moon Phase: Waxing Gibbous 74% illuminated

The PAX arrived at the AO to find what at first sight appeared to be 30lb sandbags laid out before them.  They soon learned these sandbags were their burden to carry for much of this morning’s BEATdown.  YHC, for his VQ, delivered the Mission (with room for improvement) and Disclaimer.  PAX were instructed to pick up their burden, and we moseyed.

Warm-o-Rama:

We spread out around the center circle of the farthest soccer field from the shovel flag. Pax were informed this workout was loosely inspired by YHC’s favorite sport, soccer.    YHC proceeded with a warmup similar to what he uses with the youth team he coaches.

-SSH x15 (IC)

-High Knees x15 (IC)

-Butt kicks x15 (IC)

-Frankenstein x15 (IC)

-String ripper x15 (IC)

-Mountain climbers x15 (IC)

Instructions were given to shoulder their burden and we moseyed to the corner of the field. 

The Thang: Four Corners

Named after, but in no way similar to a soccer drill also known as a rondo.  A soccer inspired workout meant that today we would work legs and cardio with the objective to feel as though we had just walked off the pitch after playing for 90 minutes.

We would begin in one corner of the soccer field and perform four reps of four exercises. Then mosey to the next corner and repeat, until returning to the first corner.  The goal is to complete four laps performing each exercise in all for corners of the field.  Each lap we added four more reps for a total of 160 reps of each exercise.  All while carrying our burdens with us.  The PAX can feel free to drop their burden anywhere if it becomes too heavy and pick it up when they return to it on the next lap.  Other PAX are encouraged to pick up any burden they find lying on the ground and carry it, along with their own, to the next corner.  Soccer is after all a team sport. No men were willing to allow for someone else to carry their burden.  Those who were finished went back to pick up the 6’s and we all finished together.  

-Squats

-Dead lift

-lunge

-Lower half SSH Legs only

With no time to spare we were unable to finish the cardio portion of the workout.  The PAX were mostly ok with that, and we carried our burdens back to the shovel flag where we would off load them for good.

6MOM

YHC’s Daughter, who so desperately wishes she could join us, helped design this.

-Superman 1 min.

-Manatee stretch  x10(IC) 

-Candle stick jumps x10 (OYO)  

-Hollow hold 1 min.

-American hammer x30 (IC)

COT:

-Go Blue organized and executed a successful peanut butter ruck.

-Short Circuit is putting together another workout opportunity. Forgive me, I’m unable to remember      what he called it.

-The PAX delivered honest critique for the VQ.

YHC closed by pointing out the obvious theme of carrying a heavy burden throughout the morning.  Jesus came here to carry it for us but all too often we don’t ask for his help when we need it.  We took a knee and individually asked God to take the weight off our shoulders.

Naked Man Moleskin:

-Is a Beat Down without a single burpee Still a Beat Down?

-Yes this is how time works.  The timer doesn’t lie but it only works when the operator remembers to      push the button.

Note to self, keep the camera rolling so you don’t forget what is said during the COT.  YHC will gladly take some extra burpees as penalty for his mistake.

 

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