Conditions: It was a cloudy and dry start to the beatdown with a temperature of 68 degrees. Rain moved in about 20 minutes into the “Thang.”
16 HIM’s and 2.0’s abandoned the fart sack this morning and posted for the beatdown! YHC co-Q’d the workout with Sensei.
Warm-a-Rama: All exercises were performed for 12 reps IC with the exception of the first exercise. The exercises are listed below.
1. Jog three laps around parking lot
2. SSH
3. Plank Jacks
4. Side Lunges
5. Mountain Climbers
6. Goof Balls
7. Merkins
8. Apollo Ohno’s
9. Peter Parker’s
10. Monkey Humpers
”Thang:” The “Thang” was split between YHC and Sensei with YHC leading the first half and Sensei leading the second half.
Routine 1: Four corners with five exercises per corner (written down on paper) to be performed for one minute each. Price of admission to next corner was to complete all five exercises. The entire routine was to be completed in 20 minutes for a totally of 20 different exercises with 12 second rest between each exercise. PAX was split into teams of 5, should have been four for 16 PAX, but YHC didn’t realize this until after the fact. There were two leadership failures in the execution of this routine. First, some of the PAX were unfamiliar with some of the exercises so time was spent showing how to perform the exercises correctly. Second, timer alarm wasn’t loud enough. YHC already has a remediation plan in place to mitigate these failures for the next time. Thank you, PAX for your patience. Each corner with corresponding exercises are listed below.
Corner 1:
1. Ranger Merkins
2. Prisoner Squats
3. Side to Side Mountain Climber (Apollo Ohno’s in plank position)
4. Tuck Jumps
5. Prom Dates
Corner 2:
1. Moving Merkins
2. Alt Side Lunge
3. Wolverine Burpee
4. Airborne Mountain Climber
5. Mahktar N’ Diayes
Corner 3:
1. Parker Peter Merkins
2. Bonnie Blairs
3. Ski Mountain Climbers
4. Burpee Star Jump
5. Single Leg Bridge (FJ at 30 seconds)
Corner 4:
1. Staggered Handed Merkins (FJ at 30 seconds)
2. Globe Jumps
3. Parker Peter Mountain Climber
4. Burpee Broad Jump (Fwd/Bkwd)
5. Side Plank with Abduction (FJ at 30 seconds)
Routine 2: Partners of 3 for 3 exercises x30 seconds at the playground of pain. Rings and straight bars were used for the first exercise of each circuit. Circuits and exercises listed below.
Circuit 1:
1. Pull-ups or Hangs
2. (R) Side Plank
3. (L) Side Plank
Circuit 2:
1. Pull-ups or Hangs
2. Burpees
3. One Legged High Plank (FJ at 15 seconds)
Circuit 3:
1. Pull-ups or Hangs
2. Run 40 yards
3. Bird Dog in High Plank (FJ at 15 seconds)
Circuit 4:
1. Pull-ups or Hangs
2. Run 40 yards
3. Superman into Banana (Hollow Body)
Mosey back to shovel flag for the close of the workout.
Count-a-Rama: 16
Name-a-Rama: See Below
Announcements:
1. F2nd event at Sensei’s on July 18. PAX will receive an email with details. Sign-up genius will be posted for those to sign up to bring food and drinks.
2. F3rd event at Breinigsville Park for a bible study on Tuesday nights at 1900. Event facilitated by Neon.
CoT:
1. Praise for restoration of YHC friendship.
2. Prayer for safe return of all traveling PAX.
Q-Source followed on the topic of correction, Q’s by YHC.
PAX and 2.0’s, thank you for allowing YHC and Sensei lead you all in an effective and , at times, chaotic beatdown to help you all accelerate in your respective first F’s. If there is anyway the PAX can serve you, please reach out! Dios Te Bendiga, Hermanos!