BC’s Birthday Beatdown

YHC completed another lap around the sun, 38 complete. That’s as a good a reason as any to Q a beatdown.

Conditions: 41 deg F, pretty great actually for what was to come


Disclaimer while plank

Warm up the legs by playing “Walk This Way” – the Run DMC version. YHC appreciates the original Aerosmith version, but Run DMC made that song special … and it’s 2 whole minutes longer than the plain Aerosmith version.

Do air squats in between the chorus. During the “Walk this way” chorus, walk in low squat in the direction stated by the Q. We started right (Hardover went left), next we went left (Hardover probably went right), then we Duck Walked for the really long instrumental at the end.

Mosey to the backlot.

The Thang

5 minute EMOM (Every Minute on the Minute) at the end of the split lane.

  • Minute 1: 15 Burpees
  • Minute 2: 25 Merkins
  • Minute 3: 35 Squats
  • Minute 4: 45 Shoulder taps per shoulder
  • Minute 5: 55 SSH

Mosey to the far back lane where a line of 19 cindy’s were lined up.

Line o’ cindy’s for the Bear-Crawl-Cindy-Tunnel-O’-Luv

Create a line perpendicular to the Cindy’s. PAX furthest to the right would bear crawl 1-2 steps, then slide the 1st cindy from right to left to the PAX to his left. 1st PAX continues with another bear crawl, then slide the next Cindy to his left. This created a cinder block tunnel of luv with everyone bear crawling until all 19 cindy’s passed through all 17 PAX. Plank while waiting for cindy’s or for all PAX to finish.

Since that was a right to left exercise, we had to repeat going left to right. This resulted in all PAX each cindy sliding 38 times … YHCs new age.

Next we formed 2 teams in the corner of the parking lot. Objective was which team could complete 3 laps first. Teams would Burpee Indian Run with 3 burpees for the last guy in line before he would sprint to the front. The teams would run in opposite directions which gave a great gauge of who was in the lead. Despite Clog’s efforts to disrupt the other team by running through them at each pass, his team did not win. YHCs team won (barely), so Quikrete and his “BC’s team lost again” comments in the last backblast can suck it!

Great effort by both teams picking up their 6’s. We all get better together.

Winning team had to do 50 cumulative pull-ups at our newly installed pull-up station. Losing team had to do 100 pull-ups. Compromise was agreed that both teams would do 75 pull-ups.

Back to the cindy’s. YHC was going to do another round of bear-crawl-cindy-tunnel-of-luv, but Honker said something about curls, so we did that instead. 19 curls IC (equals 38 total again), followed by 19 overhead presses IC.

Mosey back to the flag. One more round of the 5 minute EMOM from above, only we stopped after 4 because we were out of time and many of us didn’t finish our 45 shoulder taps in the allotted minute.


Countarama, namearama, announcements, pledge of allegiance (who would do this at the beginning Budweiser?), prayer.

Prayer’s up for the family of Quikrete’s colleague who’s 2.5 year old daughter succumbed to a birth defect. Though we will rarely understand it, we know God has a plan through this situation.

Prayer’s for Jackson, Norm’s newest grandson who was born early and is currently in the NICU.

Thanks for the opportunity to lead on my birthday gents. Always a privilege to serve this group!

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