So, YHC stepped outside in the gloomy gloom noting how crisp the morning was. Would the PAX appreciate the Beatdown ahead of them? Should YHC dial it back? Well, as the PAX gathered at the Flag at 5:30 AM, Reluctant Yankee made it clear that the temps had gotten into the 50’s for the first time this F3 Fall season. Decision made, no humid, unseasonably warm weather for the PAX to complain about. The Beatdown will continue as originally planned. Thank you Yankee! No FNG’s but we do have a brother from F3 Wilmington, Flying Wasp, visiting. Welcome and how did you get such a cool name? Sounds like a superhero to me. Off we go!!!
Warm Up on Kick Ball Fields
Line up in a single-file row shoulder to shoulder for:
- Alternating Open Gates till Q yells halt
- Imperial Walkers
- Toy Soldiers/Kim Jong Un’s till Q yells halt
- Self-Love
- High Knees to Q yells halt
- Hillbillies
Thing 1
Mosey to Base of Hill for Everest/Merkin combo:
- Merkins with right leg up IC X15
- Everest (Alternating Lunge Walks with squat in between) up the hill alternating lunge with squat in middle. Run Down
- Merkins with left leg up IC X15
- Everest up the hill run down
- Wide Merkins IC X15
Thing 2
Mosey to PIMP station for Route 66:
Starting at first running man by PIMP station:
- Body Bag Builders starting at 1 Body Builder with Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 Benches for a total of 66 reps.
Complete core exercises, crunchy frogs, flutter kicks, and Peter Parkers all in cadence while we wait for the Six.
Thing 3
Mosey to Shelter for red hot chili pepper:
- Right Leg Step Ups x 16; Incline Merkins x 12; Left Leg Step Ups x 16; Decline Merkins x 12
- Right Leg Step Ups x 12; Incline Merkins x 8; Left Leg Step Ups x 12; Decline Merkins x 8
We are done! Count-off, name-o-rama, announcements, prayer.
Thanks for letting me lead!
