Conditions: It was dark, cloudy, dry, and cool start to the beatdown with a temperature of 38 degrees. As the beatdown progressed the birth of new day was upon us and we could see the lines we were doing suicides on.
The beatdown was started promptly at 0530, without late arrivals, and disclaimer was quickly stated with all posted PAX members agreeing to the conditions with an AYE.
Wama-a-Rama: All exercises of the warm-up were performed for a total of 2o reps in cadence with the exception of the first exercise. Uptown was asked to conduct the cadence count of Peter Parkers while I, Dynamite, grabbed my phone to use the Tabata timer for the Thang. Exercises are as follow.
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Jog five laps around the small circle
SSH
Plank Jacks
Side Lunges
Mountain Climbers
Abe Pagodas
Merkins
Speed Skaters (Apollo Ohno’s)
Peter Parkers
Monkey Humpers
“The Thang:” This was a HIIT style beatdown with as little rest as possible that consisted of doing a ladder suicide using parking space lines from 1 to 10. PAX that finished first performed burpees to the six. Once six was called, an exercise was selected by the Q to perform for two minutes using a tabata timer of 20 seconds on and 10 seconds off to maximize time under tension and metabolic burn. Rinse and repeat. For those looking for a tabata app, you can download “Tabata” from your devices app store. A total of seven rounds was planned, but we only managed to get through five due to time. The exercises were as follow.
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Squats
Hand Release Merkins (hold plank during 10 second rest)
Accordions
Tuck Jumps
One Legged Merkins (hold plank during 10 second rest; flapjack legs at the start of the next interval)
Mary: Dealers choice for Mary for two exercises. All exercises were performed in cadence.
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Parker Peters – Zena – x5 reps
Shoulder Taps – Sketcher – x15 reps
Count-a-Rama: 7
Name-a-Rama: Abscess, Boo Boo, Dynamite, Long Haul, Sketcher, Uptown Girl, Zena
Announcements:
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Uptown Girl posted dates and sites needing a Q for the next two weeks on the GroupMe feed. This is a great opportunity to feel empowered to step into leading a group of HIM’s, if you haven’t lead yet or haven’t lead in some time. Send Uptown Girl a message on GroupMe to select a date. I speak for those who have lead, we’re here to help you structure and execute your beatdown to practice shared leadership and ease the stress of leading a workout.
Q is open for Saturday and Saturday May 2, 2020 at the Bee Hive. Please reach out to Dynamite or Uptown Girl to sign up for the Q.
Virtual Q-Source on the topic of “Prayer” is scheduled for Saturday April 25, 2020 at 0745. All can access Q-Source using Zoom.
Reminder that Dynamite and Treehugger are planning a hike to Sun Fish Pond on the Delaware Water Gap (Jersey side) for Saturday May 2, 2020 with a departure time of 0600. Meeting location to be discussed with Treehugger tomorrow at The Pond.
CoT:
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Praise and prayer for Uptown girls extended family with regard to being guided by God to facilitate reconciliation. An excellent demonstration of bravery. Joshua 1: 9. Way to go, brother!
Prayer for all of us in light of the Commonwealth’s plan to gradually open up the state using a “Red, Yellow, Green” model to continue exercising extreme caution because the virus is still running rampant, despite what the media portrays.
Praise to God for His holiness and goodness for all His children.
HIM’s it was my distinct duty, honor, and pleasure to lead you all through an effective beatdown to continue helping each and everyone of you accelerate in your respective first “F’s”. If there is anyway I can serve you all, please reach out. Be well, be safe and Dios Te Bendiga, hermanos!