Conditions: It was a clear, sunny, start to the beatdown with a temperature of 65 degrees. It was chippendale weather and YHC went chippendale!
Today we welcomed back to the gloom a true HIM, who does so much for this group behind the scenes and demonstrates I2 that I humbly admire, FLAME! Welcome back, brother! I can speak for myself and I’m sure the rest of the posted PAX, I/we missed you and it was a delight to see you out there sharpening yourself and the rest of us!
We also welcomed an FNG, Uptown Girl’s B-I-L, Clair(e) (forgive my spelling) who was later renamed to Crescendo! It was a pleasure to have you come out to your first F3 workout and look forward to you coming back out to the gloom! We are all here to serve you in anyway we can!
The theme of this workout was UNITY. At nearly all checkpoints, I called out Ps 133:1 “How good and pleasant it is when brothers live together in unity.” To maintain unity, the workout was structured as a “string and pearl” workout with the Q leading from the front and a designated posted PAX to bring up the six.
Since there was an FNG, the disclaimer was stated and all posted PAX agreed to the values of F3 with an AYE!
Warm-a-Rama: All exercises selected were performed for 12 reps in cadence (IC), because Ps 133:1 is 12 words long, except the first exercise. The exercises are listed below.
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Run three laps around the parking lot
SSH
Plank Jacks
Side Lunges
Mountain Climbers
Goof Balls
Merkins
Apollo Ohno’s (4 count cadence so 6 were performed to give 12)
Peter Parker Hops
Monkey Humpers
“Thang:” The Thang was a 2 mile run with Burpee variations at every quarter mile for 12 reps (again because Ps 133:1 is 12 words). Those that reached the quarter mile point performed 4×4’s until six was called (4 Merkins x 4 Mountain Climbers each leg). Below is the structure of the “Thang”.
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Run 0.25 mile
Standard Burpees
Run 0.25 mile
Burpee Tuck Jumps
Run 0.25 mile
Burpee Star Jumps
Run 0.25 mile
Burpee Sumo Jump
Turnaround at 6th St, then…
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Run 0.25 mile
Right Leg Burpees
Run 0.25 mile
Left Leg Burpees
Run 0.25 mile
Burpee Bonnie Blairs
Run 0.25 mile
Wolverine Burpees (Burpee, Merkin, Peter Parker on right, Merkin, Peter Parker on left, Merkin, jump up with hands overhead)
Mary:
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100’s (Pilates exercise) each PAX counted upto 100 seconds
C-Sit American Hammers x12 reps IC
C-Sit Alternating Single Leg Accordion x12 reps IC
C-Sit Hold for 70 seconds. Modify up with arms overhead
Helen Kellers (C-Sit Freddie Mercury with scissoring of legs) x70 reps IC
Count-a-Rama: 7
Name-a-Rama: Crescendo, Dial Up, Dr. Seuss, Dynamite, Flame, Shirley, Uptown Girl
Announcements:
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CSAUP event next Sunday, May 24, 2020 at Blue Rocks Campground. Beaker will be leading a 5.5 mile hike/ruck. Bring food and mumble chatter.
Ragnar in October led by Lowes of F3 Valley Forge. 2 spots remain. If you want to HC, contact Lowes.
Senior leadership will be sending out a survey for PAX to complete. Be on the lookout for an email.
Q is open for Tuesday at the Swamp. If no one take the Q, I, Dynamite, will take the Q.
CoT:
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Praise to God for my negative COVID-19 test results. Testament to my belief and trust in His protective grace.
Prayer for all who are brokenhearted and crushed in spirit with Ps 34:18 prayed for all who fall into this category.
Q-Source followed on Q 2.0 – Live Right, led by Uptown Girl.
HIM’s, it was my distinct duty, honor, and pleasure to deliver an effective beatdown to help you all sharpen yourselves and each other. As a servant, I’m here to serve you in anyway you need and I’m capable. Keep accelerating and elevating 43ft ahead!