Posted on by f3IronButt

Bacon & Eggs Boneyard Beatdown

QIC: Iron Butt

Date: 10/04/2019

PAX: The Count (RespectX2), Sunburn (Respect), Wildflower, Prosciutto, Ascot, Back Pew, Pit Stop, Candu, OnTilt (soon to be 38)

AO: The Boneyard

Conditions

Perfectly blissful

COP

Forward Fold; Walkout to high plank; upward dog to stretch back; 30 SSHs IC; 12 Merkins IC; Mosey around the baseball field.

The Thang

“The Kettlebell Pancake Breakfast“

Black Kettlebell; Bend at your hips to grab a kettlebell; Hike it between your legs; then thrust it up to shoulder level. Keep swinging 50x OYO.

Green Kettlebell; Stand with your feet twice shoulder width, holding a kettlebell at chest with both hands, and squat; 50x OYO.

Switch

Hold High Plank Until Q Calls Rotate

Cracker Bucket Beatdown Station 2

“Cinder Block Bacon Boogey”

Partners Slow Mosey Together Around the Track Each Doing Overhead Presses w/Cinder Block

Hold High Plank Until Q Calls For Rotation

Cracker Bucket Beatdown Station 3

“The Double Meat Dumbbell Dish”

Partner: 30x Shoulder Press with Two 25lbs OYO

Partner: 30x Seal Clap with Two 15lbs OYO

SWITCH without STOPPING

Hold Low Plank Until Q Calls Rotate

Cracker Bucket Beatdown Station 4

“Weighted Jelly Roll Ball Twist”

Partners Stand Back-to-Back & Exchange Weighted Ball in East-West Motion 50x

(Note 1 time around = 1)

Partners Stand Approx. 6 ft Apart And Toss Ball From Chest Back & Forth 40x

(Note Back & Forth Once = 1)

Hold Al Gore Until Q Calls Rotate

Cracker Bucket Beatdown Station 5

“Sausage & Gravy CardiooohNo! “

Partner: 50x SSHs OYO

Partner: 30 Merkins OYO

SWITCH

Hold High Plank Until Q Calls Rotate

Cracker Bucket Beatdown Station 6

“Uncle Herschel’s Gut Buster”

Partner: 50x Little Baby Crunches OYO

Partner: 40x American Hammers OYO

SWITCH

Hold Low Plank Until Q Calls Rotate

Cracker Bucket Beatdown Station 7

“Biscuits & Honey Suck-It-Up Buttercup”

Partner: 25x Bonnie Blairs (Jump Lunges) OYO

Partner: 30x Pickle Pounders OYO

SWITCH

Hold Low Plank Until Q Calls Rotate

Cracker Bucket Beatdown Station 8

“Ham & Eggs Hootie Bootie Cootie”

Partner: Hold High Plank Alternate Lift Arms w/20 lbs 30x OYO

Partner: Big Boi Split Leg Sit-up w/12lbs 30x OYO

SWITCH

Hold Low Plank Until Q Calls Rotate

COT

Words for IronButt Mentor Named Hank Dye

FOUR RULES TO GROW UP WITH. 1) Always strive to excel 2) Do the right thing 3) Care about folks and treat them so they know it 4)Never, ever lie (to yourself or others)

Moleskin

IronButt provided breakfat to first three to show up. No one partook so Iron Butt fed Wallflower.

News

Daddy 2.0 coming up.

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