Today marked the final workout of 2019 and the decade at The Bee Hive! The conditions were mildly cool (not really an understatement) at 36 degrees, but damp. We started in darkness, but was welcomed with light within 20 minutes of the beatdown. I, Dynamite, wanted to incorporate an idea my shield-lock brothers and I discussed on Thursday night with regard to shared leadership. We discussed incorporating PAX to conduct certain parts of the beatdown. An offer was extended to Uptown Girl and Flame to conduct the Warm-a-Rama and Mary respectively, which both agreed to with an Aye!
Warm-a-Rama, led by Uptown Girl, (11 minutes): Run from the upper parking lot to the lower parking lot. Those that arrived first performed imperial walkers in cadence until six was called, but imperial walkers continued up to a 30 count followed by monkey humpers. Next, we dropped down to plank for mountain climbers in cadence, plank jacks in cadence, shoulder taps in cadence and a hip flexor stretch on each leg. This was followed by standing back up for grass pickers in cadence, side to side toe touches, Abe Pagoda’s, toy soldiers for 20 yards, alternating walking golfer stance for 20 yards, and feet apart hamstring stretch.
The Thang, led by Dynamite, (>30 minutes): This was a five round circuit of five exercises to be completed EMOM (every minute on the minute) style. There was a one minute “recovery” of People’s Chair for 30 seconds, followed by Plank Hold for 30 seconds with PAX three members counting to 10 seconds. Each circuit consisted of the same five exercises: Squat, Merkin, Lunge, Mountain Climber, Burpee. In each round a different variation of each exercise was performed. Going from round one to five: Round one: All standard/base Squats/Merkin/Alternating Forward or Backward Lunge/Mountain Climber/Burpee/Recovery. Round two: Squat Hold/Merkin Hold at mid range/2″ Lunge Hold (switch at 30 seconds)/Feet Elevated Mountain Climber/Left Single-Leg Burpee/Recovery. Round three: Three Second Drop into Squat with Three Second Hold/Three Second Drop into Merkin with Three Second Hold/Three Second Drop into Lunge with Three Second Hold (switch at 30 seconds)/Semi Circle Mountain Climbers/Right Single-Leg Burpee/Recovery. Round Four: 180 Degree Squat Hops with One Squat Jump/Moving Merkins/In and Out Lunge (switch at 30 seconds)/Single Arm Burpees (switch at 30 seconds)/Recovery. Final Round: Box Jumps (onto stage or bench)/Merkin Jacks/Bonnie Blairs/Wide Legged Mountain Climbers (wide stance and both feet move at the same time toward hands)/Circle Burpees (sprint in place and a PAX member calls “down or hit it” into burpee).
Mary, led by Flame (5 minutes): All received an F3 coupon and performed inversion/eversion walk for about 20 yards each. This was followed up by coupon LBC’s in cadence to 20 and 15 coupon WWI’s on one’s own.
Count-a-Rama: 10. Name-a-Rama: see above. COT: Praise for a great beatdown and the blessing of good health and breath. Prayers for Long Haul and his family in dealing with the loss of a loved one. Prayers for Lucky Punk and those who are struggling with the external circumstances of life. Ended with a mugshot. Q-Source followed the beatdown at McDonalds in Emmaus on the topic of “Persuasion” and was led by Flame.