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