Conditions: It was a beautiful bright, partly cloudy start to the beatdown with some mild dampness from the morning dew with a temperature of 46 degrees.
The beatdown started promptly at 0630 with three of us, one PAX member posted just one minute late and added interest to the free of charge of workout :). The disclaimer was stated and all posted PAX agreed to the five core principles of F3 with and AYE!
Warm-a-Rama: All exercises were performed for a total of 16 reps in cadence with the exception of the first exercise.
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Jog five laps around the Ranch parking lot.
Cross SSH (cross legs on 1 and 3 while still raising arms overhead)
Plank Jacks
Side Lunges
Mountain Climbers
Abe Pagodas
Werkins
Apollo Ohno’s
Peter Parkers
Monkey Humpers
“Thang:” “Rolling Stone” workout. This routine required all PAX to select a coupon. Each PAX member was to perform an exercise of the Q’s choice for one minute with coupon at the bottom of the long, straight grass hill, run with coupon to the top of the hill, perform another exercise of the Q’s choice for one minute with coupon, and run back down the grass hill with coupon. Rinse and repeat for a total of SIX rounds. There was little to no rest for this portion of the workout. Dynamite brought his 20# dumbbells for to modify up all exercises. After this routine, part of a second routine was performed (#7). The rounds and selected exercises are as follow.
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Alternating Coupon Forward Lunge (Bottom)/Hand Release Derkins with Feet on Coupon (Top)
Coupon Front Squat/Coupon Swings (Kettlebell/Dumbbell Swing)
One Armed Rows (for PAX without Dumbbells) flapjack at 30 seconds; Plank Rows (for Dynamite)/One Hand on Coupon Merkins flapjack at 30 seconds
Staggered Foot Coupon Squats (start with feet at shoulder distance apart and stagger feet so the heel of front foot is in line with toes of back foot) flapjack stance at 30 seconds/Coupon Overhead Presses (for PAX with block coupon); CPR’s for Dynamite (with Dumbbells)
Alternating Coupon Side Lunges/Chest Press for PAX (with block coupon); Merkin to Row for Dynamite (with Dumbbells)
Coupon Thrusters/Man Makers (PAX with block coupon performed the Rows without coupon, but pressed coupon overhead)
The Dab: EMOM (Every Minute on the Minute) of 10 Burpees x5 minutes followed by 1/4 mile run around the parking lot
Mary: Dealers Choice. All exercises were performed for a 10 count either in cadence or standard count. The exception were the interest circle Burpees.
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Circle Burpees x10 reps
Australian Snow Angels
Parker Peters
Accordions
Low Plank with each PAX member counting to 10.
Count-a-Rama: 4
Name-a-Rama: Drop Box, Dynamite, Long Haul, Zena
Announcements:
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Dynamite and Treehugger are planning a hike to Sun Fish Pond for Saturday May 2, 2020 with a departure time of 0600. Any who are interested should reach out to Dynamite or Treehugger.
Q-Source following the beatdown on the topic of Prayer
Long Haul will be Qing at the Swamp on Tuesday. Q is open for Thursday at the Trojan.
CoT:
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Praises to God for His active hand in the ministry of All Pro Dad’s and taps to Uptown Girl and Mani for their tireless and fruitful effort and commitment to work through barriers to deliver unity to children and Dad’s at Willow Lane Elementary.
Praises to God for His breath in our lungs to bless us to live another day to fulfill His will to honor and glorify Him.
Prayer for Zena’s brother using Ephesians 36:26 to help him turn his heart to God and allow God to bring healing to a deep hurt in his heart and lead him in the way everlasting
Prayer for Drop Box and M, more for his M, as she grieves over the loss of their family dog. Asked God to bring comfort and understanding to her and guide her through the stages of grief and help her see that God’s creature is resting in peace and doing God’s will now in heaven.
Q-Source followed the workout with coffeteria. Dr. Seuss Q’d Q-Source on the concept of Prayer.
HIM’s, It was my distinct duty, honor and pleasure to lead you brave men through an effective beatdown at the Ranch to help you all continue to accelerate in your respective first “F’s.” I’m thankful and humbled, Drop Box, for the invite to guest Q and the for the future invitation to guest Q. If there is anyway I can serve you all, please reach out. To live third means we must be a servant first. Dios Te Bendiga, hermanos!