Perfect weather for this evenings beatdown at The Night Train. Had a solid crew with a 2.0 FNG for tonight’s activities. A.L.L is the best way to describe this beatdown as it was Abs, Legs, and more Legs. No time to waste so let’s get to it!
Moseyed up the gravel lot to the back and circled up for
10x Copperhead Squats
10x Weed Pickers
10x Toy Soldiers
Moseyed down to the parking lot for the first routine.
4 For the Core
4 exercises held for 60 seconds. For a complete list of this military routine follow this link: http://www.armyprt.com/special_conditioning_programs/4-for-the-core.shtml
- The Bent Leg Raise – essentially a 6-inch hold
- The Side Bridge – side plank hold (left and right)
- The Back Bridge – on your 6. One leg in the air and hip form a straight line (left and right leg)
- The Qudraplex – Superman pose, one leg extended and opposite arm extended (left and right leg)
Legs, Legs, Legs….Legs, then take a lap
Simple, it was 4 leg exercises followed by a lap out of the gazebo, around the parking lot, down to the end of the gravel lot, around the tree and then back. Exercises were:
50x Lunges (Kodiak Count)
50x Monkey Humpers
After the lap we decreased each by 10x each round all the way to completion. Finished up the routine by taking 2 laps for some extra mileage.
Circled up in the parking lot to finish out the evening with some Mary.
Naked Man Moleskin:
Great way to end the day and the weather couldn’t have been any better. Glad the storms rolled out to give us a cooldown. Really surprised when our FNG, Megatron, decided to have us hold a side plank for the remaining minute of the beatdown. What a way to end it. Really appreciate the support from everyone and it was great to host a beatdown with some guys I don’t get to see that often. Looking forward to the next one already. Until next time, SYITG