Intro: This beatdown literally evolved in a matter of minutes after YHC saw several jump ropes hanging in the garage. YHC has been posting for nearly 2 years, but has never been asked to skip rope at a BC, so YHC KNEW we’d use them this morning. This was also one of the very few BC’s where YHC did not utilize any coupons or other heavy shiz. 11 men rolled out, and are better for it.
Warmup: Worlds greatest stretch with LBAC’s
Thang: Pair-up into six teams. YHC would ride solo.
Station 1 – jump rope
Station 2 – under-table pullups
Station 3 – LBC’s
Station 4 – merkins
Station 5 – step-ups
Station 6 – bench dips
Each man will perform at max effort at their respective station until both men jumping rope missed. Then rotate. Teams rotated through every station twice.
At the Bermuda Triangle, the PAX will complete a series of exercise. The first two men to complete the prescribed reps will begin to run around the triangle. All subsequent PAX will hold plank until the six is in. Once all PAX are in plank, they will yell for the runners to STOP. The PAX will then sprint to the nearest runner. Then lunge walk to the lead runner. From there, all PAX will complete the next exercise. Rinse and repeat.
125 toe touches (counting only the left foot), sprint, lunge
100 SSH, sprint, lunge
75 mountain climbers, sprint, lunge
50 LBC’s, sprint, lunge
25 merkins, sprint, lunge
Mary: WW1 situps x35
Numberama, Namerama, Plegde, Announcements, Prayer Requests:
Devo: More practical than religious, YHC discussed the concept of fasting. As a starting point, watch the documentary “Eat, Fast, and Live Longer”. Many F3 guys have already discovered the benefits of fasting 12hrs, 18hrs, 24hrs, or 36 hrs. For further education, Google “ketosis”.