Conditions: It was a sunny and comfortable start to the beatdown with a temperature of 66 degrees.
14 PAX, including one FNG, proud papa being Puck, abandoned the fart sack to sharpen their bodies while shaping bonds.
Warm-a-Rama: All exercises below were performed for 14 reps IC, with the exception of the first exercise. Rep count was based on number of posted PAX.
1. Jog three laps around Shimerville parking lot
2. SSH
3. Plank Jacks
4. Side Lunge
5. Mtn Climbers
6. Goof Balls
7. Merkins
8. Abe Pagoda’s
9. Peter Parker’s
10. Monkey Humpers
Mosey 1/3 of a mile to the lower baseball field where all PAX met at home plate. PAX planked until the six, about 2.5 minutes.
“Thang:” Cycle Routine (three rounds total) where Q selected a PAX member to pick an animal movement to get to each base, as well as, one exercise at each base for an ascending number of reps that started at 10 reps at first base and increased by five up to 25 total reps at home base. Cycles are listed below.
1. Alligator Crawl/Merkins – Sensei
2. Gorilla Walk/LBC’s – Capone/Knievel
3. Crab Walk/Squat to Imperial Walker – Neon
Mosey 1/3 mile back to shovel flag for Mary.
Mary: The last 10 minutes of the beatdown was dedicated to flexibility with a yoga routine led by YHC. YHC stood in the center of the circle and instructed the PAX to follow lead with all movements and breathing. YHC called on a PAX member to count to 10 for each yoga movement performed. Movements included: Swan Dive, Upward Dog, Downward Dog, Crescent Pose, Warrior One, Warrior Two, Triangle Pose, and Tree Pose.
Count-a-Rama: 14
Name-a-Rama: See Below
Announcements:
1. Second “F” F3 Fun Party at Sensei’s from 1300-1700.
2. GoRuck Light in Philly on August 9.
3. 2nd and 3rd “F” event at Breinigsville Park under the Pavilion on Tuesday night at 1900.
CoT:
1. Prayer and praise for Knievel’s BIL and sister for making to Germany safely and for guidance and prudence in their new chapter.
2. Prayer for healing for YHC’s sister and injured PAX.
3. Praise of being blessed every moment of everyday.