USA Oly tribute workout

AO: Genesis

BeatDown Date: 07/17/2021


Number of Pax: 9

Pax Names:

Casket, Peta, Silver Bullet, Tony G (FNG), Outbreak, Casper, Knockout, Fish n Chips, Wonka

Number of FNGS: 1

FNG Names: Tony Green

QIC: Wonka/Outbreak


Olympics themed workout with Gymnastics and track/field, with good music, and a salute to the American flag.


copperhead squat
copperhead merkin
side straddle hop
weed picker
arm circles
hip circles

The Thang

ran to track, then

1st half (Outbreak):

circuit of 8 exercises (45 seconds work/20 seconds rest between each exercise) Goal was 80% of max effort:
– air squats
– high knees
– reverse lunge with knee drive
– roll back to standup
– plank side jumps
– candle sticks
– pommel horse
– tuck jumps

This was followed by 2 minutes rest, then 1 burpee tabata. goal was 100% of max. that is 20 seconds work, 10 seconds rest, repeat for a total of 8 sets. There should have been nothing left after this, and there wasn’t

This was followed by “cooling down” back to 80% with another 45/20 circuit as above:
– V up
– hollow hold
– leg up pushup (alternate legs)
– plank elbow to pushup
– horse stance punches

Second half (Wonka):
Mile of 50s, on the track. split sprint 50/jog 50 4X around the track. This was a partner exercise. While one partner ran, the other did big boy situps. then alternate

Then we did a ladder exercise with merkin/frog jumps down the field:
4 merkin
8 frog jump
12 merkin
16 frog jump
20 merkin
16 frog jump
12 merkin
8 frog jum
4 merkin

We then ran back to start, and did planks. Since the National Anthem was playing during the plank, we placed a hand over our heart.

Circle of Trust

Dudes my apologies, since this is a late entry I am rusty on the requests. We talked about COVID, and I believe Casket’s daughter going to college. We also celebrated Tony (FNG) and his victory over personal struggles. I’m sure there are things I’m forgetting. Next time I’ll get this out sooner.

Naked Man Moleskin

This was hard. And fun.

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