Foxtrot BB Extra credit where credit is due
January 7, 2018
BB: Frozen Frogger and the Five-Point-Oh…what in the world?
January 7, 2018

3 For a Beatdown at the Block!

  • When: 01/06/2018
  • Q: Pineapple
  • Pax: Sisterwife and Lilo

Tis the season for sickness…so when Peppers shouted out for a sub Q…my immediate reaction was..oh it is going to be soooooooooooo cold.  But, the show must go on.  After posting on Friday am at 5:30 and feeling pretty good about the temps…I accepted the challenge.  So thankful that Sisterwife and Lilo showed up. Warm Up and First Round of beat down borrowed from AO Steel Magnolias 1-3-2018

Warm Up

60 Jump Rope, 60 HighKnees, 30 JJ, 30 Mountain Climbers, 60 Squat Kickbacks (30 per leg)

Tha Thang

4 Rounds-10 per exercise with a lap around the parking lot in between each round.

Squats with weights, Renegade Man Makers (which sucked by the way. Pardon my french), Overhead press, Flutter Kicks 20X, Bicycles 20x, Donkey Kicks (10 per leg), Glute Bridge 20x, Plank for 60 sec.

3 Rounds- with weights in hands.  10 per exercise

Leg raises(hold weights above head entire time), Clean and Press, Bent over rows, Bicep Curls, Leg Raises Jack Knife (weights full out above head and raise as legs raise and back down)


2 Rounds which turned into 3 (Thanks Sisterwife for the push. Q lesson learned, never ask-just do!)

ABS- 10 of each

Crunch, Bicycle(20), 20 Mountain Climbers, 10 Up/Down Plank (Again, another one that was not a favorite of mine), Knee Touches, Toe Touches, Leg Lifts, Crunch Claps.


2 years go I would have never even considered getting up and working out in freezing cold temps.  I still think that it is the craziest thing ever….but yet I do it.  Thanks Sisterwife and Lilo for showing up.

As always, it was a pleasure.  Pineapple

Regional Q of Hickory

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