Isometrics with friends

AO: Firehouse

BeatDown Date: 08/25/2021


Number of Pax: 14

Pax Names:

Badger, Atlas, 57, Pligrim, El Chapo, PETA, Doughboy, Mystery Meat, Tea Time, Stoner, Yazoo, Red October, Ripcord, Outbreak

Number of FNGS: 0

FNG Names: n/a

QIC: Outbreak


Isometrics. Like my great grandmother used to drive: One foot on the gas, one foot on the breaks, pushing both same time.


5 min warm up:
– arm circles
– shake out
– squats
– isometric prayer pose
– hip circles

The Thang

Grabbed a buddy. P1 equals partner 1. P2 equals partner 2.
One partner did a 1 minute isometric hold pose, while the other did a movement
sets were one minute, then switch. Rested about 30 seconds between sets

Set 1
P1- plank high hold
P2- Jump lunges, slow, with pauses
switch, repeat

Set 2
P1- Isometric 90 degree pushup hold
P2- fire hydrant roundhouse

Set 3
P1- hollow hold V
P2- air squats holding coupons at about 45 degrees. slow (3s down, 3s up)

Set 4
P1- air squat hold, holding coupons as above
P2- pushup, slow

Set 5
P1- coupon cross
P2- bear crawl up, crabwalk back

Set 6
P1- coupon front raise (hold)
P2- leg up with a pump (abs)

Set 7
P1- side plank L
P2- dive bombers
no rest
P1- side plank R
P2- jack pushups (this has a F3 name but I forgot)

Set 8
partner wheelbarrow with isometric bicep curl (90 degrees)
2 sets of this

Set 9
P2- calf raise (hold)

Set 10
P1- lateral plank walk
P2- close grip plank (hold)

Then mosey back to start for about 4 minutes of….
– completely forgot. All blood flow by this point was out of brain into the more demanding tissues.

Circle of Trust

prayer requests:
the men as they went about their day, for protection

Naked Man Moleskin

These men are strong. This one for me was really fun. My secret goal was: make it hard to use a computer, brush teeth, style hair, or really do anything involving any overhead movements for the rest of the day. Did it work? No idea.

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