After my Okwata beatdown last week which led to many bites on several PAX I made a guarantee that we would not use the grass at UNO this morning. Thankfully our lovely website has several options for beatdown routines to be performed on asphalt and/or football field. And wouldn’t you know it the parking lot at UNO is smooth asphalt and larger than a football field. 11 PAX (and Gideon’s well trained dog) joined me in the still humid morning (no cool front yet). Disclaimer was given and off we went.
Warm Up:
Mosey a lap around the parking lot and circle up:
- SSH x 20 IC
- Windmills x 10 IC
- Concrete grabbers x 15 IC
- Arm circles fwd/rev x 10 each IC
- Self love x 15 IC
Thang #1 Quarter Pounder:
All PAX line up at the edge of the parking lot. Thanks to Kuch for providing the tape measurer which I was able to use to mark off 25, 50, 75, and 100 yards (roughly). All PAX run 25 yards, perform 25 merkins, and run backwards to the start. Run 50 yards, perform 50 squats, and run backwards to start. Run 75 yards, perform 75 mountain climbers (1 is 1), and run backwards to start. Finally run 100 yards, perform 100 reps of any ab exercise(s) of each PAX choosing, and run backwards to the start.
Thang #2 Dominoes:
All PAX line up on the curb in a side plank position with left hand in air. PAX member on the farthest right end of the line rotates into a high plank position and performs 5 merkins. He then holds the high plank while the next PAX performs 5 merkins, and so on, and so on until the PAX member on the farthest left end of the line performs 5 merkins. He then immediately performs another 5 merkins and then rotates into a side plank with right had in air. The merkins and side planks continue until the man who started it off completes his 5 merkins.
Round 2: flapjack and start from opposite end of the line to even out the amount of time spent in right side plank and left side plank.
Thang #3 Leg Wrecker:
PAX is split up into 2 groups lines up on either side of the short side of the parking lot. Group 1 performs Lt Dan’s (1 squat and 2 lunges) across the parking lot while Group 2 holds an Al Gore. Flapjack once Group 1 completes the trek across the parking lot.
Thang #4 The Gross:
Seeing as how everyone in F3 NOLA should be familiar with Mardi Gras we should also know what a gross is. It’s a dozen dozen. So the gross consists of 12 exercises of 12 reps (some IC and some not). I opted to split it up evenly into 4 upper body, 4 lower body, and 4 abs.
- Floyd Mayweathers
- Low Slow Squats
- Flutter Kicks
- Carolina Dry Docks
- Calf Raises
- Hello Dollies
- Overhead hand clap/DJ Jubilees (T-claps to Kuch for this name suggestion; as in “East coast where you at? Let me get a hand clap!)
- R Side Lunges
- Box Cutters
- Diamond Merkins
- L Side Lunges
- Freddy Mercury’s
Cool down with another lap around the parking lot and some static stretching.
Count off, Name-o-rama, Announcements, Intentions, and Sweaty ball of man. Thoughts and prayers were offered up for Da Parish’s cousin Jonathan Serigne (F3 name Bellhop) and his family. May he rest in eternal peace.
