My how time flies. I have been getting up to workout at 5:30 3-4 times a week for 1 whole year. It was a major lifestyle change and I could not be more appreciative for my boy YaMomAnEm getting me out here and off my lazy butt. 16 men joined me at The Foundry for what I hoped would be a fun filled and full body beatdown. Disclaimer was given and off we moseyed to the track.
Warm Up:
- SSH x 20 IC
- Windmills x 10 IC
- Self love x 15 IC
- Track grabbers x 15 IC
- Arm circles x 10 each fwd/rev IC
Thang #1:
The previous night I, along with multiple members of F3, attended the Lakeview Civic Improvement Association meeting regarding all the crime that has been going on in the city. In honor of this we split into 2 lines and did a Prisoner Indian Run over to the cement cylinders outside of the Children’s Museum. Here is where we spread out to perform Butkus. 1 minute of step ups then a 30 second rest break. 2 rounds for each leg for a total of 4 rounds.
Thang #2:
Mosey over to The Foundry where we split up into 6 groups of 3 (there was 1 group of 2). 6 stations consisted of:
- Burpees (the counter)
- Jump the snake
- Lunges
- Mountain climbers
- Dips
- Monkey bars
First round completed with 15 burpees. 1 minute rest break. Second round completed with 10 burpees. I opted to use the monkey bars as they were originally intended and each member of their group would swing across the bars back and forth until time was called. My apologies to everyone 6 ft and taller.
Thang #3:
Mosey back to the warm up spot at the track and sweep the 6. Just enough time to squeeze in The Gross. 12 reps of 12 exercises. Some IC. Some not. Follow the Q’s instructions (looking at you Rudy).
- Low slow Squats
- Jumps (don’t let heels touch ground)
- R side lunges
- L side lunges
- Floyd Mayweathers
- Carolina Dry Docks
- Diamond merkins
- Nolia Clap (overhead hand claps)
- Flutter kicks
- Hello Dollies
- Box Cutters
- Freddy Mercury’s
Mosey back to the flag. May have been 1 minute over but we’ll survive. Count off, name-o-rama, announcements, intentions, and sweaty ball of man.
My thanks again to all the men of F3 for continuing to push me both physically with each beatdown and mentally when trying to construct the beatdowns as Q. It’s been an honor and a pleasure and I can’t wait for the next year.
