Caught on Tape

Caught on Tape

QIC: The Vig

Date: 09/269/2017

PAX: Balco, Van Gogh, Beverly, Root Canal(WD), Cherry Pie, Palin, Zima, Stats, Hewdwig(WB), The Vig(QIC)

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