DATE: 10/11/2018

WHERE: The Vineyard

THE PAX: Swamp Donkey, Silverado, Tiny Tat, Beater, Trill

Total # of PAX: 6

Number of FNGs: 0

QIC: Westside

INTRO:

Ain’t no hurricane gonna stop the men of The Vineyard from enjoying a solid beatdown. Some wind, colder temps, and a little rain are the perfect ingredients for today’s festivities. 6 HIM’s rolled in (7 if you count Gumball who stayed in the car watching Netflix). 0530 and we were off with a mosey around the parking lot.

WARM-O-RAMA:

Mosey ended on the opposite side of the parking lot where we circled up to do the warm-ups:

20x SSH
10x Squats
10x Weed Pickers
OYO Sun Gods (frontwards and backwards)

With the warm-ups out of the way YHC passed out the coupons….Resistance bands. ALL the exercises for this beatdown utilized the resistance bands for added fun. 6 PAX and 5 bands (Swamp Donkey had to modify due to an injury)

THE THANG:

Resistance Circuit
All exercises are performed using the band

Circuit 1 (cycle through 3 times)

Front Squat (15 reps)
Bent Over Row (15 reps)

Run to opposite side of parking lot and back

Circuit 2 (cycle through 3 times)

Resistance Merkins (15 reps)
Band Seated Row (15 reps)

Circuit 3 (cycle through 3 times)

Lateral Raise (10 reps)
Overhead Bicep Curl (10 reps) *This one was modified from the Banded Donkey Kick because of the rain. PAX placed one foot on the band in the position of a rear lunge and then with their arms over their head they pulled upward on the band*

Resistance Run

This event was probably the best use of the bands. The PAX partnered up and then with the resistance band around their waist proceeded to sprint to the other side of the parking lot. The other PAX provided the resistance by leaning back while their partner ran forward. PAX then walked back to the start and switched partners. This exercise was performed 4 times so that each PAX got 2 turns.

Walk back to the start one last time to clean up the other bands and then we moseyed back to the flag to wrap it up.

CIRCLE OF TRUST:

Name-o-rama, 6th man (Westside), prayers (Cricket and family and those affected by the hurricane).

Naked-Man Moleskin:

Excellent day to try something different and a small enough crowd that we were able to each have our own resistance band. I will add additional workouts to this routine going forward and modify some that didn’t work out as planned. I will also purchase some additional bands for larger groups. These will definitely be making a future appearance!

Really appreciate the solid HIMs that we have in the south and Trill making a 2nd appearance 2 days in a row (still no sign of Drumstick, haha). Beater has the Q on Monday so get your rest and SYITG!