Pre-blast posted on Slack, including Beatdown title here, threat that it would be much worse than can be imagined, and to bring a towel or mat for your tailbone.  It is not lost on YHC that Pincher attempted to poach attendees on the Hard Knocks Slack Channel by advertising his Q @ Winn Dixieland on the same day.

5:15 = (5) core principles

Warm up

½ parking lot loop with nur, arms up.  Quick SSH, merkins and stretches and get to it…

The Thang

Ab focused tabata beatdown.  5 sets of 6 exercises @ 50 seconds on / 10 seconds off.  After each set of 6 exercises, a full parking lot loop run @ 2 minutes, 30 seconds.  All the while listening to ABBA tunes.  YHC had the balls to dare participating pax to keep up with the exercises.

Set #1: LBC, Flutter Kicks, Wiper, Heel Touch, Side Windmill, Leg Lifts — run loop

Set #2: Crunchy Frog, Big Boys, Superman (hold), Plank, Merkins, Box Cutter — run loop

Set #3: American Hammers, Gas Pumps, Superman Rock Push, Sun Gods, Imperial Walker, Hello Dolly — run loop

Set #4: WW1, Heels to Heaven, Superman Swimmer, Reverse Flutter kick (from plank position), Plank, Plank — run loop

Set #5: Shoulder Tap, Crunchy Frog, Table (hold), Squats, Merkins, “Binder Clip”

PLAYLIST:

All ABBA: Waterloo, Take a Chance on Me, The Winner Takes it All, Fernando, The Name of the Game, SOS, I Know There’s Something Going On (Frida), Knowing Me, Knowing You, Mamma Mia.

SUMMARY: Timed out well.  Not enough complaints post-beatdown about being sore, so will crank it up next time.  However, not all pax were fully committed to the workout.

ANNOUNCEMENTS: WildPax, F3 Foundation, Gobbler Challenge Thanksgiving Day, Dec 2 VMA Lot Maintenance, Dec 14 Salvation Army Xmas Party

PRAISES / PRAYER REQUESTS:  Liam Kelly ankle injury, Muggsy upcoming shoulder and ankle surgeries, Lancelot ear surgery recovery

THE Brutus – OUT!