Cindy’s Silo Beatdown

AO: The Silo

When: 11/20/2025

Number of Pax: 28

DR Names:

Number of FNGS:

FNG Names:

QIC: Cinderella


Introduction

Preblast referenced a Massive Attack song, I against I, which was a preview of an OYO beat down that focused on Ab’s Leg’s and Back with running interspersed.

Warm-O-Rama

SSH’s x 20

Tempo Squats x 10

Abe Vigoda’s x 10

Willy Mays Hays x 10

Tai Fighters x 10

 

The Thang

Ab Buy In

Coupon LBC’s-slow cadence

LBC’s-tempo cadence

AM Hammers-tempo cadence

Freddie Mercury’s-tempo cadence

High Plank-extended hold with intentional count down

Beat down:

20 reps all ex’s , one is one. 6 series of 4 exercises with a .3mile run in between

LEGS 1                                  BACK 1                                AB’S 1

  1. COUPON DEAD LIFTS      1. NARROW GRIP ROWS       1. FREDDIE MERCURY’S
  2. GOBLET SQUATS            2.  WIDE GRIP ROWS            2. BIG BOYS
  3. REVERSE LUNGES          3. PICKLE PUSHERS              3. WW1’S
  4. JANE FONDA’S               4. BIRDDOGS                       4. FLUTTER KICK

LEGS 2                                               BACK 2                                       AB’S 2

  1. SINGLE LEG DEAD LIFTS              1. LAWN MOWERS R/L                 1. SHOULDER TAPS
  2. COUPON CALF RAISES                  2. SUPERMANS                            2. MOUNTAIN CLIMBERS
  3. BULGARIAN SQUATS                    3. CRAWL BEAR COUPON PULLS     3. PLANK JACKS
  4. AIR SQUATS                                4. BENT OVER GRADY CORNS        4. HIGH/LOW PLANKS

0550-BROGA progression

 

Circle of Trust

The illusion is that change takes time

The truth is change happens the moment you decide

You don’t need more time

You need a shift in being

You see, there are infinite versions of you

Each living a life, shaped by a different choice

Question is, which one will you tune into

One decision, one gentle pivot,

And the entire path unfolds differently

Don’t underestimate how powerful one moment of clarity can be

The universe responds the second you align

So, if your wondering what to do, just listen

The version of you who already chose, is calling you home… Aye?

Naked Man Moleskin

Needed to insure the order of ex’s was correct( used printed sheets that needed to be placed in a certain order). One order was correct, the other was not.

Preblast-should have included where to circle up

“Different” exercises- most pax asked or saw another doing them. With 28 pax, hard to explain anything “different” at the beginning.

This was difficult for the SQ with pax all over the AO. But, pax we always passing the same locations during the run portion so we did have coverage.

Music-maybe in the center with me.

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