Archives: Ironclad Beatdown in Memoriam

  • When: 20180526
  • QIC: Airwolf
  • The PAX: Dreamliner, Bachelor Pad
  • Spent a great Saturday morning beatdown w/ some outstanding Americans (Dreamliner & Bachelor Pad) to sweat together in memory of those who have paid the ultimate sacrifice for our nation.

    The Thang

    20 side straddle hops – In Cadence (IC)
    – 10x Mericans
    20 shoulder circles (each way) – IC
    – 10x Mericans
    20 imperial walkers – IC
    – 10x Mericans
    20 Don Coyotes – IC
    – 10x Mericans

    Mosey 1/4 way around the water.
    B.L.I.M.P.S. round 1 (5x Burpees, 10x Lunges, 15x Imperial Walkers, 20x Merkins, 25x Plank Jacks, 30x Squats).
    Mosey 2/4 way around water
    B.L.I.M.P.S. round 2.
    Mosey 3/4 way around water
    B.L.I.M.P.S. round 3.
    Mosey 4/4 way around water
    B.L.I.M.P.S. round 4

    Mosey to the Parking Garage. Run up each level and stop to do..
    – 10x Americans at each level

    Once at the top of the Parking Garage we do 22s… (in honor of Jolly 22).
    – 22x Lt Dans (Leg super-beatdown)
    – 22x BigBoy Situps
    * At the 1/2 way mark rest by running down the parking garage to level 3 and running back up.

    Return mosey to the flags.

    COT

    “No man is entitled to the blessings of freedom unless he be vigilant in its preservation.” – Gen. Douglas MacArthur

    F3 Hampton Roads