Caught on Tape

10 pax dropped the red pill and posted to Flat Line, the DashPax’s Premier Tuesday Morning Urban Beat Down.  After a little scouting trip of the AO, YHC set out to concoct a non-running beat down to make Zima proud. It went down something like this…..

Warm-O Rama– Yeah right! This is Flat Line, let’s get to business…

Mosey to Winston Square Park Amphitheater for…

Stairway to 7

Start with 1 Burpee at the bottom, 1 Irkin on the first step then run to the top of the steps for 6 squats. Run back forth increasing the first set of exercises by 1 and decreasing the second set of exercises by 1 until you complete 6 Burpees, 6 Irkins, and 1 Squat.

Plank for the 6 then straight into…

7 Layers of Dip

• Dips x 10 IC
• Right Leg Only Step Up x 10 IC
• Dips X 10 IC
• Left Leg Only Step Up x 10 IC
• Dips x 20 OYO
• Merkins x 10 OYO
• Dips x 10 IC
• Over Head Claps x 10 IC
• Dips x 20 OYO
• LBC x 20 OYO
• Dips x 10 IC
• Carolina Dry Docks x 20 OYO
• Dips x 20 OYO

Mosey to Scaffolding at the Steven’s Center for…..

Cindy – The Murph’s little sister

4 reps of:

• 5 pull-ups
• 10 merkins
• 15 squats

Mosey to Parking Deck at the corner of 4^th & Popular for…..

Burpee Abdul

Start at the very bottom of the parking deck with 5 Burpees, run up two  levels for 5 more burpees, then run back down one level for 5 more burpees. Repeat until you have reached the top. Fast finishers pick up the 6 where they are and complete together.

 

Popcorn Mary at the top of parking deck until 6:12 and mosey back to First Pres parking lot.

Done

 

ANNC:

• Zima request that site Q’s update the google calendar, Van Gogh has offered to help if you need assistance

YHC took us out

NMM:

• YHC counted 81 Burpees on the day, Good work Gents!
• YHC also thought we would not have time for Burpee Abdul, glad YHC was prepared
• Balco felt like we did one burpee to many
• Van Gogh posted in one of Zima’s sleeveless shirts, it must be laundry day
• Beverly broke out the crab humper during  popcorn Mary
• Root Canal is beast and not someone you want calling a plank during Mary
• Palin was caught on tape knocking out the Cindy, internet sensation
• Zima is still complaining about the heat, he has been living down south for how long now???
• Stats, posting for only his second time, called cadence like a veteran. Nice to meet you buddy!
• Hedwig, along with Stats, ran 3.5 miles before the beat down. Kid’s today!

Always a pleasure to the lead this Group!

 

– SYITG

The Vig