Conditions: Mid-40’s and between a heavy rain and drizzle
Pre-Ruck: 3 for 2.89 miles. Not all the way to Mary.
Disclaimer: Agreed upon by all (even the 2 late comers)
Warm-Ups: Stretch Left, Middle, Right, Abe Vigotas (10 IC), Mountain Climbers (10 IC) (so much for dry gloves!), Imperial Walkers (10 IC), Mericans (15 SC), SSH (15 IC), WGS.
Active Mosey to the paviolion next to the football field. High Knees and Butt Kickers.
This beatdown is inspired from this weeks Q Point 1.2 King. The first step is getting right is getting our body’s in a condition. We accomplish that by a steady, constant, daily progression. They focus is on the 3S2Ts: Speed, Stamina, Strength, Toughness (mental variety), and Toughness (Physical variety). The Q hopes to accomplish some progress in each area. There are two thoughts or questions the PAX can ponder during the beatdown.
– Why are you exercising? (look in the mirror, longevity, what is the why that gets you out of bed at 4:30 or 5:30 on a rainy Saturday Morning?)
– How are you accelerating/increasing your fitness? Are you?
Thang 1: Speed. The Q took pity on the PAX and we performed the exercise portion was completed under the roof of a pavilion. Keeping the PAX dry, for now. The routine was geared to increase the Speed portion. Perform the group of exercises after which sprint the width of the football field and then mosey back to rise and repeat.
Exercises: Flutters Kicks (20 IC), Squats (20 SC), Calf Raises weighted by picnic table (15 SC), than sprint. 2 sets
Thang 2: Strength. Mosey to the coupons and huddle under the nearest pavilion. Weighted exercises to increase the Strength portion. Exercises: Curls (20 SC), Thrusters (10 OYO), Chest Press (20 OYO), Shoulder Shrugs (20 OYO) 2 sets.
Another important point for increasing a HIMs 3S2T is to do it in a group (no singleton here). We did pair up for a partner exercise 5 Coyote Uglies (Thanks @Lilo for these). Partner A hold the feet of Partner B. Partner A is in the plank/merkin position with there head facing the bench portion of a picnic table. They perform 1 merkin on the group, step up (with hand) to the bench of the picnic table and perform 1 merkin, step up (with hands) to the table top and perform 1 merkin, than step down (on hands) back down to the group. That is 1 rep. 5 was brutal!
Thang 3: Stamina. This portion was an Indian run with some sprints involved from the coupon dumping station around the park to pavilion with the stage.
Thang 4: Toughness of the Mental Variety. This is a routine that is a favorite of the Q. Wall of Fire. All PAX hold a stationary wall position while an individual PAX drops out of formation and performs a designated number of reps of an exercise. After performing the exercise the PAX will go back to holding the static position while another PAX drops and starts the exercise. Rinse and repeat until all PAX perform the exercise.
Hold Position: Peoples Chair Exercise: each PAX 5 merkins
Hold Position: BTTW Exercise: run down off the stage, around the front of stage, back up stairs onto the stage
Q had more planned, but time was running short, so we moved on to the next Thang
Thang 5: Toughness of the Physical variety. We did a short mosey to the basketball court for a round of 4 corners.
Each corner had a designated exercise with a number of reps. We would climb the ladder up and (if time permits) climb back down the ladder.
Climbing Up
Corner 1- Mountain Climbers (5 IC)
Corner 2- Mountain Climbers (5 IC), Imperial Walkers (10 IC)
Corner 3- Mountain Climbers (5 IC), Imperial Walkers (10 IC), Bobby Hurlies ( 15 OYO)
Corner 4- Mountain Climbers (5 IC), Imperial Walkers (10 IC), Bobby Hurlies ( 15 OYO), Mericans (20 OYO)
Climbing Down
Corner 4- Mountain Climbers (5 IC), Imperial Walkers (10 IC), Bobby Hurlies ( 15 OYO), Mericans (20 OYO)
Corner 3- Mountain Climbers (5 IC), Imperial Walkers (10 IC), Bobby Hurlies ( 15 OYO)
Time ran out and we had some penalty burpees to complete, so we Indian run (with some puddle jumps) back to the flag.
Back at the flag; Penalty Burpees big debate. There were 2 PAX late, a HIM and his 2.0, it was one car, so the debate was 10 burpees (1 car) or 20 burpees (2 PAX). The Q ended on a common sense compromise with 15 burpees. (2.0 counts as 5 burpees, HIM counts as 10).
Count o Rama, Name o Rama, Announcements- March 30th Hamburgs Manniversary, April 6th Log Ceremony for Spoiler at the Hive, May 11th Fish by the Fire. Praise and Prayers.