20x25v3

HomeBootcampFlatline20x25v3

20x25v3

QIC: Van Gogh

Date: 02/25/2025

PAX: @Rollback, @Bagpipe (WB), @van.gogh (WD, QIC)

YHC had to sub in for Posthole today, who Chickflick had assigned to today’s date. Unfortunately, schedule conflicts arose, and the few alternates YHC reached out to couldn’t commit. Then YHC realized the date would be 02/25, and it kind of felt like the perfect opportunity for a 20×25 beatdown. And YHC started putting a plan in place…

 

The challenge from YHC this year has been dubbed  “20×25”, with 20 sets of 25 reps. It won’t be announced, it won’t be every one of YHCs Qs, but it will be difficult. There will be at least 10 throughout the year. There will be a cool prize for those who attend 3 or more this year…

 

Warm-o-rama

  • Mission Statement / Core Principles!
  • Warmup lap (2x 25s)
  • Mosey down 1st street toward the strollway pedestrian bridge. 

 

The Thang

  1. Burpees x 25
  2. Run up to the bridge for Downward Drydocks x 25
    • Carolina Drydock with feet up on the wall to help really get the emphasis on the shoulders!
  3. Lungewalk x 25 across bridge
  4. Irked Irkins x 25
    • Irkins with hands up on the wall
    • Kick wall with foot in between reps (like you are “irked”)
  5. Mosey downhill to parking lot for WWZ x 25
    • WWII up on the sidewalk, with feet down off the curb. 
    • Do WWII and standup fully in between reps.
  6. Quadraphelia back up hill to bridge for Irked Irkins x 25
  7. Bearcrawl x 25 across bridge
  8. Downward Drydocks x 25
  9. Run downhill to 1st street for Burpees x 25
  10. Run up hill to bridge for Downward Drydocks x 25
  11. Lungewalk x 25 across bridge
  12. Irked Irkins x 25
  13. Mosey downhill to parking lot for WWZ x 25
  14. Quadraphelia back up hill to bridge for Irked Irkins x 25
  15. Bearcrawl x 25 across bridge
  16. Downward Drydocks x 25
  17. Mosey downhill to 1st street for Burpees x 25 and mosey to start

Mary:

  1. Low Flutters x 25
  2. Low Dollys x 25
  3. Heels to the Heaven x 25
  4. American Hammers x 25

 

CoT:

  • TClaps to Rollback for successfully completing his first marathon (AND showing up for burpees early today)
  • Rollback taking over Mayhem tomorrow
  • Bagpipe taking over Iron Throne on St Patrick’s Day
  • Prayers from YHC giving thanks for the group and asking that we might be there for someone who needs it.

 

NMM:

  • Couldn’t think of a better trio to tackle this beatdown with today. Rollback and Bagpipe are both newer blood, and both are stepping up in big ways to invigoration F3WinstonSalem. 
  • This beatdown was symbolic of our trio. A good old fashioned  run up/down with some alternate modes of transportation in between beatdown (representing YHC), and a new challenge (represting Rollback) with some tough new exercises mixed in (representing Bagpipe). In total, we got around 2.5 miles covered and 525 reps total (The extra set was so Bagpipe could get the full 500).
  • Bagpipe caught up with Rollback and YHC who peeled out promptly at 0530. Rollback joined mid-burpees and didn’t miss a beat.
  • This were going quote smooth until our first Quadraphelia run, when Bagpipe got a big Hamstring cramp going up the hill. After realizing my two attendees were missing, YHC went back down the hill and found the issue at hand. 
  • YHC briefly gave Bagpipe a hamstring massage to try and get the cramp to release. Not sure if it helped, but Rollback found a skinny construction cone Bagpipe could use as a foam roller and that seemed more effective. 
  • While Bagpipe got the cramp out,  Rollback and I slowly burpeed our way up the hill subbing that time in for the planned run down the hill and burpees on the other side..
  • Eventually, Bagpipe got all the way up the hill and resumed doing the thang without really missing much.. #BEAST
  • The Irked Irkins were a nice twist on Irkins. Adding the kick forced you to slow down, and got some good core work mixed in.
  • Downward Drydocks help those of us with long torsos get the proper Carolina Drydock form that Zima so desires.
  • WWZs were technically introduced during a Huck WIB Q a few weeks when YHC was seeing doing a situp to standup off the ground, which Huck then asked the PAX to do during Mary. A name wasn’t declared, and YHC is calling them WWZs due to the zombie like slow standing up between the WWII motion.
  • Nothing new or exciting about Burpees, but the thought did cross my mind… maybe next beatdown….

 

That marks the third 20×25 beatdown of the year! The new exercises will be used again… though none were as hard as the BEAST CRAWL last week at TIT… which didn’t count as part of a 20×25 challenge! 

 

VG

Add Comment