BEAT-Down at Sweat Angel

The PAX:

Sweat Angel: Hoser, Phoenix, ESL, Snookie, Jitterbug, Spackler, Bulldog, Mall Cop – QIC

Cross Ruckers: Bodett, Flow, Minnie Mouse, Everest, Double Check

Splinter Run: Etch-A-Sketch

There was a lot going on at the Sweat Angel AO this morning. Five ruckers and one runner launched at 0500. Another eight Pax brought their weights for the regularly scheduled Shake Weight workout. YHC had promised super-sets and an Old-Skool Hip-Hop playlist. Here is the playlist.


  • SSS
  • Mountain Climbers
  • Merkins
  • Imperial Walkers
  • Burpees

The Thang:

Each super-set was composed of three exercises performed back to back.  A short rest was provided between each super-set. The first set focused on power lifts. YHC encouraged all to perform the other sets slowly and focus on form. We had enough time to repeat Set 1 before moving on to the Tabata.

Set 1 DB Clean x5

Push Press x5

Front Squat x5

Repeat 3x
Set 2 Crush Press x10

Bent Over Row x10

Reverse Lunge x10

Repeat 4x
Set 3 Single Arm Snatch x10

DB Get-Up Sit-Up x10

Renegade Row x10

2 sets, 1 per arm
Set 4 Alt Hammer Curl x10 ea.

DB 1-Arm Shoulder Press x10 ea.

DB Squat to Shoulder Press x10

Repeat 2x


20 seconds on 10 off, sprint speed rotating through High-Knees, Mountain Climbers, Burpees, Squat-Jumps


We did the people’s Mary. We went around the circle and everyone chose and lead an exercise.


  • It was great to see the ruckers and runner pull in to finish 6MOM with us and join COT. Great AO.
  • Sorry I didn’t make the EC Etch, looks like you killed it though.
  • OH – “No matter how old you get, farts are still funny.”
  • I don’t think I made any new Wu-Tang fans this morning.

Thanks for the opportunity to lead. I hope you all enjoyed the workout.

By |2019-03-14T10:51:22-04:00March 14th, 2019|Categories: Greensboro, Sweat Angel|0 Comments

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