Beastie Boys

50 Degrees and Overcast
Welcome and Disclaimer
The Thang
Four pax make their way down the river bank
Stretch-o-rama / COP
Each stretch held for a 20 count to get the muscles loose
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
The PAX reached ultimate zen as the sun rose.
Now the real COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Great Warm up from YHC. The PAX were groaning.
Mosey to the boat ramp, we took the long way and picked up a few PAX late to the game. Welcome FNG Ravi.
Restated the Disclaimer on the run back to the boat ramp.
The Beast
The Beast is a Charlotte invention predicated on 6 exercises repeated 6 times between sprints which divide the length of a field into thirds (ie, 6 sprints). Then, this series is repeated 6 times as the exercise is changed out. Hence the 666 set and the name of #TheBeast.
eg, sprint 30 yards, 6 squats, sprint another 30 yards, 6 squats, sprint a third 30 yards, 6 squats, turn around and sprint back 30 yards, 6 squats, 30 yards, 6 squats, sprint to the starting line, six squats… and you’re done… with that rep
– Squat
– LBCs
– Merkins
– Lunges
– Plank Jacks
– Burpee (the traditional closer is always a #CrowdPleaser)
YHC turned the Q over to Gus
Mini-Dora 1-2-3

Sit ups x 50
Squats x 100
Big Boy Sit Ups x 150
Mosey to the Gazebo
6 Minutes of Mary
Welcome to FNG Ravi AKA ChuckE
Angus Out