Birthday Beatdown @ Urban Assault
QIC: Turnover
Date: 8.23.19
PAX: Traeger , Rundown (WD) , Tonka (WB) , $5 Footlong , Chisel , Blue Steel , Root Canal , Post Hole , Seat Back , Turnover (QIC)
It would have been easy for YHC to take the day off to celebrate his 33rd birthday, but instead, like 9 other Dash PAX, the decision was made to get better at Urban Assault. The temperature was cool(ish) and the humidity was nowhere to be found. Perfect conditions for a Turnover beat down and things that looked easier on paper. Let’s go.
Warm – O – Rama
SSH x20
IW x15
Arm Swirly Thing – O – Rama (all x10)
Sun Salutation x2 (YHC messed this up SO bad, but we did manage to stretch a little)
The THANG
Mosey to corner of Patterson and 4th
3 Burpees
Lunge Walk to corner of Vine and 4th
6 Burpees
Backwards Mosey to Amphitheater/Stage
9 Burpees
Mosey to Biotech parking lot
CDD x15
Shoulder Tap Merkins x15
Plank Jacks x15
5 Burpees OYO
Mosey up Patterson, grab some wall
Peoples Chair (Left leg raise, Right leg raise) x15 secs
Donkey Kicks x15
Rebound Drill x30
5 Burpees OYO
Mosey to other Biotech Parking lot
Bear crawl from Patterson to Vine
Mosey to corner of Vine and 7th
Copperhead Squat IC x10
Lunge Jump x10 each leg
Jump Squat x10
5 Burpees OYO
After the completion of this set, the Q excitedly announced that there would be no more Burpees called. This announcement was met with a surprising lack of enthusiasm from the PAX.
Mosey to Train Tracks behind Inmar
Assume position with hands on one side of rails and feet on other side of rails
Merkins IC x10
Shuffle to Left
Spider Merkins IC x10
Shuffle to Right
Plank o Rama (Regular , Low, Right Leg High, Left Leg High)
Mosey down walkway to 525 Vine
3 Man Grinder
Partner 1 – Supine Pull ups on bike racks
Partner 2 – Dips on benches
Partner 3 – Running
All PAX completed at least 2 rounds of each
Mosey to start of bridge next to Piedmont Leaf Lofts
Bear crawl length of bridge
Mosey to side walk just past bridge
Circle up for Moaning Merkins
All PAX hold high plank while 1 PAX completes 10 Merkins
Once completed, it moves to next PAX until all have completed 10 merkins
Mosey back to launch
Mary
Juanitas
Low Flutters
Alt. hand to opposite outside knee crunches (working title) x33
FIN
COT
Shmedfest (this already happened, sorry for the late post) and Convergence
Blue Steel has the Q for the Estate on Monday (this also already happened, my bad)
Turnover* has the Q at Outhouse on Monday (see above) (*YHC referred to himself in the 3rd person while making this announcement for some reason, and wouldn’t put up a fight if a punishment was necessary for this offense.)
$5 Footlong has Q at Urban Assault on 8.30 and also will be taking over Site Q duties at #Flatline on Tuesday. @Pita has the Q for Flatline on Tuesday which, undoubtedly, will be awful.
Continued prayers for Father Paul Werrick (sp?) struggling with Bell’s Palsey.
Continued prayers for Cheesesteak’s wife and Peacemaker’s wife
YHC took us out thanking Him for our blessings and asking Him for the wisdom to turn our burdens over to Him.
NMM
#QFail for waiting so long to post this BB, but most of the NMM has slipped the Q’s mind.
YHC can recall a decent amount of MC relating to the prescribed burpees (33 were completed…gotta stay on brand)
Re: the working title Mary exercise – YHC has made a habit of calling this exercise pretty frequently at his Q’s, despite not having/knowing a name for them. However, YHC has heard them referred to by @H.O.G. as “Turnover Crunches”. Has a nice ring to it.
Really strong work by all PAX. Always an honor to lead. Thankful to have a solid group of men to push each other and get better everyday.
Thanks for the keys, @Cheesesteak.
