EBS- 4 on time, 1 a little late. The 4 picked up the 1 and made 5. Good tour of Macungie. Thanks for leading Downsize.
Start on time. Disclaimer agreed to by all.
WARMUP: Stretching, Merkins (10 SC), Abe Vigotas (10IC), WGS, SSH (20 IC), Michael Phelps (8 IC), Neck Rolls (5 OYO), Trunk Rolls (5 OYO)
THE THANG: The Q was going to try something new for his beatdown and introduce some technology. Armed with his cellphone, trusty speaker, and playlist the beatdown began.
Thang 1: Moseyed to the monkey bars for a low tech version of Time Bomb. Split up into 4 groups.
Group A- Pull Ups (AMRAP)
Group B- Big Boys (AMRAP)
Group C- Merkins (AMRAP)
Group D- Burpees (Timer)
After a little confusion on the Q’s part, we completed 2 rounds. That is the Q’s favorite way to start a beatdown, gets the heart moving and makes the PAX think “it can’t get worse, right?”
Thang 2: Recovery mosey to the middle of the circle. The Q broke out the playlist and pulled a crowd pleaser out of his hat. With a motivating round of “Gut Buster”. The song selected was the Ghostbuster Theme song by Ray Packer Jr. The song is 4:05 long. The PAX hold Plank during the song. Every time we hear “Ghostbusters” the PAX preform a burpee. During the chorus/snyth portion of the song (I anit afraid of no ghosts) the PAX will do Plank Jacks.
The PAX were dancing in the plank position and full of motivation for the first half of the song, but that ended quickly. By the Q’s count “Ghostbusters” is said 20 times during the song. It ends with a flurry of Ghostbusters one after another after another; which really got the head spinning.
Thang 3: recovery mosey to the pavilion near the park. For some hang time. All the PAX found a comfortable spot amongst the rafters and held on tight. The Q was the counter for this set, 60 seconds. The groan of the structure when the countdown started brought a chuckle to the PAX. Disclaimer: No roofs/rooves (?) or pavilions were injured during the commission of this beatdown.
Thang 4: For the Q’s next song in the playlist it was an Ab burner. We have Proud Mary by Creedence Clearwater Revival. Every time the PAX hears “Rolling” we change the exercise; until the next chorus with “Rolling”. The PAX start with Big Boy Situps. At 37 Seconds we hear “Rolling” and switch to Gas Pumpers, at 1:08 we hear “Rolling” and switch to Flutter Kicks, at 1:54 we heard “Rolling” and switch to Gas Pumpers again, finally at 2:35 we hear “Rolling” and switch to Big Boys until the end of the song at 3:10.
The guitar solo in the middle of a nearly a minute of flutter kicks really hits different.
Thang 5: Recovery mosey to the band shell. We did some cooldown activity to get our heart rates a little lower and get ready for the next big hurdle. But first, the Q called peoples chair for a 10 count of each PAX. The Q thought there was allot of time left, until the PAX started slow counting and counting in Roman Numerals. The Peoples Chair is no lazy boy with 11 PAX with a 10 count.
The Q called BTWW for a 5 count of each PAX.
That surely got our heartrates down and we caught our breaths for the next song in the list.
Thang 6: Recovery mosey to the grassy area behind the pavilion. For the final song on the playlist the Q picked another classic, Tubthumping by Chumbawuma. This song is 3:30 and it repeats the same 28 words over and over and over. The routine is SSH during the entire song, but when they sing “I get knocked down, but get up again” the PAX will drop down and get back up again with a burpee. When not burpeeing the PAX will be SSHing. The burpees start slow, but really pile on at the end of the song. 27 burpees by the Q’s count.
Mosey back to the flag.
MARY: Stretch-O-Rama: Cat/Cow, Childs Pose, and Hip flexor stretch thing
ANNOUNCEMENTS:
June 29th for an event at Lehigh Valley Sporting Clays contact EagerBeaver or Jackknife if interested
May 27th (Memorials Day) Murph Challenge 7am at the Bee Hive Dr. Luck on Q
July 27 and 28 PA Convergence Harrisburg, PA
COT: Praise for the great events that went off the previous week (Lower Macungie Community Day, Fish by the Fire, and Spoilers’ Food Ruck) great example of what F3 is for each man and the impact we can have on the community.