Conditions: It was a dark and damp start to the beatdown. God held off His tears for us PAX to sweat tears. It was a respectable 54 degrees to begin at 0530 prompt.
The disclaimer was stated and all PAX agreed to the terms of the disclaimer with an AYE.
Warm-a-Rama: All exercises in the dynamic warm-up were performed in cadence for 20 reps. The only exception was the first exercise, which was a fast jog for five laps around The Pond parking lot before circling up to complete the warm-up.
-
Fast jog around parking lot for five laps
SSH
Plank Jacks
Imperial Walkers
Mountain Climbers
Side Lunges
Merkins
Abe Pagodas
Peter Parkers
Monkey Humpers
“Thang:” The “Thang” consisted of two full routines followed by a few volume based exercises to add to the smoking of already battered muscles. I love “leg day,” but know many don’t 😉
-
Routine 1: Webbicide: Suicide with increasing merkins performed at each line equal to the number of the line with a run back to base line. For example: Suicide to line one with one merkin; run back. Suicide to line two with two merkins; run back… rinse and repeat to 10.
Routine 2: Bearicide: Dynamite’s creation modeled after above. Instead of a run to each line with an increasing number of merkins equal to the line number, the PAX was challenged to bear crawl to each line and perform Burpees equal to the line number with a jog back to baseline. Rinse and repeat to 10. If PAX finished early, he could plank to the six or assist to bring in the six by performing Burpees for his respective brother.
Volume based work on the legs with forward lunges for entire length of The Pond parking lot down, and backward lunges for the way back.
Suzanne Somers – Plie Squat with emphasis on the eccentric phase of the squat with arms abducted to 90 degrees. Each PAX was instructed to count 7 reps. Once back to me, Dynamite, I counted eight reps for a total of “43” (43ft ahead) with an additional twist isometrically hold the down position of the Plie, where each PAX counted three seconds.
Mary:
-
Low Side Plank Hip Drop x10 reps each side
Flutter Kicks x15 reps in cadence
Seal Waves (T-Plank without merkin) x10 reps in cadence
LBC’s x20 reps in cadence (slow cadence) – Effective work Manskirt 😉
Leg Spreaders x20 reps in cadence
Bear Crawl Position Peter Parkers x20 reps each side
Count-a-Rama: 6
Name-a-Rama: Demo, Scope, Cratchet, Manskirt, Treehugger, Dynamite
Announcements:
-
Fleetwood Manniversary on Friday, April 10, 2020 at 0530 at The Pond. Boo Boo is looking for a head count. Dynamite volunteered to create a poll on GroupMe, which is done, to honor that request. Poll closes on 4/9 @ 1300 to allow Boo Boo enough time to make proper preparations.
CoT:
-
Praise to God for allowing all PAX who posted to share in sweat, grunt, and grit to accelerate each of our respective first “F’s”.
Prayer of healing for all 50 people at Lehigh Center who tested positive for COVID-19, and prayer of protection over all those exposed and unexposed to COVID-19.
Prayer of protection for all elderly living in 55 and over communities from contracting COVID-19.
Prayer of encouragement and hope using Phil 4:4-8 to help us rejoice in the Lord, always, go to Him with prayer and petition, leave our fears and worries with Him, and give thanks for what we already have in the eye of this storm to feel peace and contentment in our respective seasons.
Fleetwood Brothers: It was my distinct honor and pleasure to deliver an effective beatdown to each and everyone of you to help you accelerate your fitness. If there is anyway I can serve you, know I’m here and will help you in anyway I can, God willing. Be well and God Bless you all!