My first beat down was the 9/11 convergence last year. Today’s beat down was in memory and honor of that first beat down and in honor of everyone that gave (all or some) during 9/11.
Number of Pax: 20
Warm-O-Rama: Jumping Jacks (my mind is fried from the workout), imperial walkers, sun gods, weed pickers.
The Thang: #1) carry your partner(s) up four flights of stairs then walk down x3.
#2) bear crawls up and down four flights of stairs (forward or backward) with exercises in between each set (merkens, flutter kicks, squats, V-ups, mountain climbers)
#3) 100 yard dashes while your partner does the same exercises just listed and holds the position in isometric contraction after 10 reps until the partner gets back.
#4) ladder runs with plank and then crawl walk position 100 yards down and then back.
#5) ring of fire with flutter kicks
COT: Kiffin 6th man. Prayers for Hurricane Dorian affected areas.