Conditions: It was a sunny and cool start to the beatdown with a temperature of 71 degrees. There was a lot of commotion to start the beatdown due to construction occurring a few hundred feet west of the “Hive” on Shimerville Rd.
Eight PAX posted YHC return to Q at the “Hive.”
Warm-a-Rama, Thang, Mary:
The warm-up was a 1.75 mile jog/run from the “Hive” down PA Ave, right onto 12th St, left onto Arch St, right into Chestnut Park (Rodale) then left onto 10th St and up South Mtn Drive just beyond the steep curve to the bottom before another climb up South Mtn Drive.
YHC passed the reigns onto Mani to lead the PAX to the beatdown site and I dropped back to bring up the six.
Once at the site, PAX was instructed to partner up.
P1: Performed seven reps of a deconstructed Burpee for as many rounds as possible (AMRAP): until P2 completed 7 laps of running up/downhill. Deconstructed Burpee: Squats, In-Out Abs, Merkins, In-Out Abs, and full Burpee.
P2: Ran backward 25-30 meters uphill on South Mtn Drive and forward down the hill. Rinse and repeat x7 times. Once P2 completed 7 laps up/down hill, P1 & 2 flapjacked.
We as a PAX did one round of seven reps of the deconstructed Burpee then ran one lap backward uphill and forward down hill. PAX completed one circuit of seven laps and one round of seven reps deconstructed Burpee. PAX then completed one more round of 7 reps of deconstructed Burpee and four laps running backward up and forward down hill.
PAX then ran back to the “Hive” for another 1.75 miles to complete the workout.
PAX ran 3.5 miles to/from the “Hive” plus additional distance for running up/down hill. Reps of exercise varied by each individual PAX members.
Quads were burning after this beatdown.
Count-a-Rama: 8
Name-a-Rama: See below
Announcements:
1. Manniversary on 9/7/20 at the American Parkway at 0700 with a six bridge beatdown. CSAUP event with convergence of multiple F3 sites.
2. Tuesday night bible study at Breinigsville Park at 1900. Study is around “Fruits of the Spirit.”
CoT:
1. Prayers for unity and wisdom for all leaders of the country.
2. Prayer for patience and wisdom amongst parents and school leadership to overcome barriers to provide effective education to students in need.
3. Prayer for YHC’s sister.
PAX, it was my honor and pleasure to deliver an effective beatdown. If there is anyway I can serve you, don’t hesitate to ask. God Bless, Brothers!