4 Quadrants Beatdown Co-Q’ed by the Shield Lock of Spaulding, Stark, Coconut and Doubtfire
Spaulding with the:
Welcome
Mission Statement
5 Core Principles
Credo
Q’s:
Doubtfire
Stark
Spaulding
Coconut
Pax:
Tarnished
Thin Mint
Golden Gate
Van Gogh
Deliverance
Madden
Huckleberry
Radio
Phat Thor
Flo
Guardian
Gold Star
Meatloaf
Binford
20*F was the warmest it had been in several days. Fresh snow was delivered from the Sky Q overnight so we had a fresh pallet to work with.
The Thang:
Q 1 Get Right. Spaulding helped the pax get right with a brief warm up routine which included:
Warm ups
Windmills-slow AKA Abe Vigoda
Arm circles- long time – forward and back
Overhead claps
Shoulder presses
Shake out
High knees
Plank- minimum 60 seconds- go until the last guy is done
(Hold al gore if you’re out)
21s- max 5
Rifle carry to light post and back
Next up was Stark with his portion of the beatdown.
Q2: Live Right.
His portion was partner work in the field.
Round 1.)
Suicides and:
Angle Grinder
Round 2.)
Murder Bunny and
Ninja Squat
Next Up was Coconut with the
Q3 Lead Right
He punished us with 12 minutes of the following exercises on repeato and in cadence. It was a burner and he led well!
Squrl thrusters, flutter kicks, bent over rows. IC. 4 sets of 10-20-30
Lastly, the eldest pax of the shield lock wrapped things up with a play on deck chairs and icebergs found in the 4thQ of Leave Right.
Cindy’s were moved from point A down 30 meters and back then arranged in a particular pattern as fast as possible. There were more Cindy’s than pax, which added a wrinkle of difficulty. While pax were moving Cindy’s, 3 pax were flipping a tire (30 meters) on a collision course with Cindys. The idea was for the Cindys pax to work together to leave the Cindy’s untouched by the Iceberg.
Closed it out with a cool down of 21’s and Willie Mays Hayes.
COR
NOR
BOM
2nd F at Lamplight followed.
It was an honor to lead these HIM with my brothers!
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