Conditions:
It was a crisp, clear, and dry morning with the sun beginning to rise at the start of the beatdown.
Preface:
At the ‘Hive’ this morning, the LV PAX were blessed with the presence of D-Fib and two FNG’s, later named Porky and Twinkletoes, from Danville to get a preview of how to run a beatdown for the launch of an AO in Danville, PA. Brothers, I, Dynamite, thank you all for making the trek down in the gloom to continue accelerating with regard to getting right with your fitness, fellowship, and faith. I hope that the beatdown exceeded your expectation and you all felt welcomed by our group. We are prepared to respond to the call in anyway you need us to. As one of my “Cross” brothers used to say… BFFB (Brothers Forever/Forever Brothers).
The beatdown was scripted directly from Sensei’s Iron Clad Week 5 Challenge.
Dynamite opened the beatdown with the disclaimer for the FNG’s attending the beatdown. After the disclaimer, the Warm-a-Rama was delegated to Uptown Girl.
Warm-a-Rama: Uptown Girl
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Quarter mile jog from Shimerville Rd parking lot to the lower parking lot by the football field
Side Straddle Hop x20 in cadence
Abe Pagoda’s x10 in cadence
Side Lunges x10 each side in cadence
Merkins x10 in cadence
Mountain Climbers x10 in cadence
Shoulder Taps x10 in cadence
Plank Jacks x10 in cadence
Monkey Humpers x10 in cadence
Imperial Walkers x10 in cadence
Jog back to shovel flag and finished with 10 LBAC in forward and backward direction and 10 Grass Pickers in cadence.
“Thang:” Dynamite
The Iron Clad Week 5 Workout was the basis for the beatdown with modification for time sake. The PAX would wait for the “six” after each full round by doing 4×4. By Exicon standard is burpee into plank followed by 4 Merkins x 4 Mountain Climbers. This was modified to 4 Squats x 4 Mountain Climbers. There was no recovery jog incorporated to keep the beatdown at Dynamite pace.
Round 1: 800 meter (0.5 mile) (1 lap around the ‘Hive’) run at 10k pace/30 Hand Release Merkins. Rinse and Repeat x1 more for a total of one mile and 60 Hand Release Merkins.
Round 2: 400 meter (0.25 mile) (1/2 lap around the ‘Hive’) run at 5k pace/25 lunges total. Rinse and Repeat x1 more for a total of a half mile and 50 total lunges.
Round 3: 200 meter (1/8 mile) (Shimerville Rd to lower parking lot pavilion) run at 1 mile race pace/20 Box Jumps and or 20 Tuck Jumps. Rinse and Repeat x2 more for a total of three quarters of a mile and 60 box/tuck jumps. Dynamite modified down to 20 Step-Ups/20 Squat to Knee Raise. Last set of 200 meter run x20 Box Jumps was discarded for the sake of time.
Round 4: 200 meter (1/8 mile) (lower parking lot back to Shimerville Rd parking lot) at one mile race pace/25 circle burpees. 25 circle burpees and the one mile cool down run were discarded for the sake of time.
Mary: Dynamite
Dealers Choice:
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Freddie Mercuries x10 in cadence
Prom Dates x10 in cadence
Crunchy Frogs x10 in cadence
Alabama Ass Kickers (AAK) x1o each leg. Modify up by holding table top position with supporting legs knee off of the ground.
LBC’s x10 in cadence
American Hammers x10 in cadence
V-Ups x10 count
Count-a-Rama: 10 total with 2 FNG’s
Name-a-Rama: FNG’s were named Porky and Twinkletoes respectively. Thank you both for braving the drive to the ‘Hive’ and gritting through the beatdown.
Announcements:
2nd F Event on Thursday Feb 13, 2020 at Dr. Seuss’s house to participate in fellowship and to celebrate Seuss’s 51st birthday (Feb 9).
March 7, 2020 is a 2nd F Event at the Macungie Memorial Park Hall (Swamp Hall) Workout and Wellness Expo. F3 will have a stand and doing an Army Physical Fitness Test to raise money for Second Harvest Food Bank’s backpack program. I, Dynamite, am planning on digging a little deeper with this event by setting up a ruck team to ruck to three different grocery stores to the Swamp Hall with canned goods in our ruck sacks to donate to Second Harvest. More details to come.
CoT: Dr. Seuss
Praises to God for All Pro Dad’s day making the Morning Call and to all that participated in making that event successful. Praises and prayers to the Danville PAX looking to launch an AO in Danville. Prayers for all traveling and sick PAX to be brought back safely and to be restored to health. Prayers for Lucky Punk as he continues to endure the challenges of young adulthood.
Q-Source followed the beatdown at McDonalds in Emmaus on the topic of Preparedness.