Warm-a-rama: mosey to the gazebo, hillbilly’s, copperhead squats, and a couple quad stretches. Ran back to the bottom of the amphitheater for instructions
Suicides. The instruction was suicides.
Run up the stairs, every time there was a “landing” or flat area you would turn and run down. Then up again to the next landing and back down. And again. And again. Till you reached the top. I think there were 5-6 landings. So a lot of running up and down the stairs! At the top, we did a little pyramid: decking, dips and Carolina dry docks. We started with 5 of each and added 5 each time we reached the top until we got to 25. I wanted to be sure our legs weren’t the only body part getting the workout. So, for those not good at the math, 25 reps = 5 rounds which = 5 suicides. That means a whole helluva lot of stairs!! Someday I’ll calculate how many that actually is.
Once everyone finished their last round we took a minute for some sun-gods and Michael Phelps. Had to loosen up the shoulders for what was next. Raccoon crawls! Everyone’s favorite (next to burpees, of course)! We crawled down 4 of the terraces to the bottom. It was wonderful! With a few minutes to spare, we split into groups and had a bernie sanders relay race across the center lawn. Then finished the workout by bear crawling to the flag.
Closed out the structured part of the morning with the COT. Then coffee! The Clinic is one of my fav AO’s. It’s great seeing the familiar faces and getting to know the newer guys. I am always amazed at how many new faces there are every time I post. There is a great culture that has been maintained by the great site Q’s. Keep up the good work!
One more thing to mention: at the start of the COT, I asked the question “Did you come to workout to get stronger or to check box?” I find that I have a very legalistic mentality towards most things in life. If I could just do all the things, everything will be ok. If I can just “check the box” then it is done and I can say I did it — regardless of how well it is done. The point: don’t just come to a Beatdown to check the box, show up and invest your time well. Be intentional and get stronger with us. Whatever your boxes are: family time, work, prayer, devotions, sports, reading – whatever it is do it intentionally and purposefully. Get the most out of your time and investment – it is limited, as you know.