35 degrees and clear skies
Date of Beatdown: 03/23/2019
Name-O-Rama: Runoff - CoQ, Fifa(2.0), Gold Rush(Respect), Wonton, Goldberg, Good Cents, Smokey Bear, Grasspatch - CoQ
Warm-Up-Gig: One minute warning
Disclaimer
Head Count - 8PAX to begin
Casual COP - encourages good #mumblechatter
LBAC - 20F, 20R, 20 OHP, and 20Butterflies (Q-count silent)
Tempo Squats - 20 IC
Old man Windmills - 20 IC
Emperor Walkers - 20 IC
SSH-20 IC
The Thang That Surely Happened: MOSEY Around the Campus with stops for the following:
1)Circle up in a plank/ each pax 3 burpees hold plank/ rotate
2)4 on 4 under the bus drop-off awning:
3PAX do SSH while relay person Bear Crawls to end and sprint back(~25yds). Rinse and Repeat 3 times.
3)Front Steps of school. Partner up.
A: 25 Derkins B: Mountain Climbers
Rinse and Repeat. (Note: Q called 4 rounds but seeing the significant impact of previous exercises on our shoulders and form... Q felt need for mercy bc it was a Saturday.) So 2 Rounds only!
4)Mosey out to Postal’s front door and 25 SSH IC - head back to AO.
5)Mosey to school for PAX choice. Gold Rush called and lead 25 tempo squats.
6)Top of stairs, grab some rail! We did some #PoleDancers 10,6,3 count one shoulder.
At 7:30 sharp Runoff handed PAX over to Grasspatch!
Find four well placed cones on the practice field that included two exercises at each location:
Cone 1: 10 Burpees, 10 BBSU
Cone 2: 20 Merkins, 20 Mountain Climbers
Cone 3: 30 Squats, 30 SSH
Cone 4: 40 LBCs, 40 American Hammers
Directions were to complete both exercises at each cone first time around, second time around you could choose to do both, or one, the choice was yours, You vs You. I must say this led to great mumblechatter throughout the entire workout. Last time around I asked one PAX to call out the work that would be done by the group. This encouraged leading! You are responsible for the workout. Called time after three rounds.
Moseyed back to shovel flag and time for Mary.
50 - Flutterkicks in cadence!
Circle of Trust: I had a verse to read, but it completely slipped my mind. Hebrews 13:16 "And so not forget to do good and to share with others, for with such sacrifices God is pleased." What should we share? Our time, our resources, our ideas, F3, sure but most of all we should share our Faith. We should share the good news of what Christ has done for us.
Announcements: 1. Opportunities to workout through F3 Republic
2. Goldberg will have the Source on Tuesday
Moleskin: This was my first time CoQing a beatdown, and I had wondered how I would like it. It was much better than I had imagined. It gave the PAX and shakeup during the workout and also allowed me to CoQ with a dear brother who I have known for almost 35 years. Could any of us Q for an hour, sure, but this kept the workout interesting and gave the PAX unsuspecting goodies throughout the morning!
Submitted by:
Runoff and Grasspatch
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