YHQ arrived early to test out the “mintron” speaker’s ability to broadcast from the Lion to the trees and was disappointed. Fortunately, several PAX arrived at that moment at the same time. YJ continues to impress with his parking skills. Significant amounts of calf stretching ensued. Valve arrived just in time for warmarama.
Warmarama:
SSH, Windmills, Willie Mays Hayes, Imperial Walkers, Toy Soldiers, High Knees, Butt Kickers
Thang 1:
As this beatdown was coming together, the theme seemed to be YHC making slight modifications to some other beatdown or Thang that someone else did. So the theme today would be covers. A lot of time, the band doing the cover tries to get as close to the original as possible. But sometimes they make it their own, and this latter approach would guide our exercises today.
First, since we do 6 minutes of Mary quite a bit, this was changed to be 15 minutes of Joseph. The Joseph in this case is Joseph Pilates, who put a lot of focus into the brain-muscle connection. For the exercises we’re used to, this is no big deal. But some movements, especially fine movements or new movements, we aren’t used to them and they can be a challenge.
America’s Best previously mentioned that the “Hundred” was in the exicon, so YHC scrubbed the exicon to find other “official” F3 exercises that were similar to pilates exercises. Here is YHC’s mapping, which is the set of exercises done today:
Exicon -> Pilates
Hundred -> Hundred. On your six, pump arms up and down 100 times. Feet on the ground, abs engaged.
WWI Situps -> Roll up
Alphabet -> Leg circles. The first 13 letters done on the right leg, unless you are left handed. The second 13 letters done on the other leg. It was good to brush up on the alphabet also.
Boat/Canoe -> Double leg stretch
Bay city scissors -> Scissors (w/o side scissor)
Criss-cross -> Freddy Mercurys
Superman -> Superman
Ab stretch -> Bottom of pickle pounder
Cooler -> Side lying leg raises (w/o knee to chest). These were extra rough.
? -> Figure 4 stretch
At this point it was noted by Yankee Joe that we really don’t do much stretching. Goose’s opinion was that stretching was supposed to be done on your own time, and that was that.
Thang 2:
YHC still regrets missing the Iron PAX challenge done at the track this year. So to sort of replicate it, the PAX were to do a Route 66 around the civic center. Exercises were to be done at the front and rear of the building. Starting at the front, one burpee, one squat, and one merkin were to be performed, then run to the back and do two of each exercise. Then run around to the front and do 3 of each exercise, and so on, until at the last stop 11 of each exercise are completed.
We often wonder, how many [fill in exercise] did we do? With route 66, there are multiple ways to get this number.
1+2+3+4+5+6+7+8+9+10+11 = 66
Or
(1+11) + (2+10) + (3+9) + (4+8) + (5+7) + 6 =
12+12+12+12+12+6
= 60 +6 = 66
Or
Sum of 1 to N is N*(N+1)/2, so for N=11 we have 11*12/2 = 11*6 = 66.
Or
Just make an inference as to why the exercise is named Route 66.
During this exercise, we listened to several covers and also an original song that possibly has a more famous cover.
Rolling Stones covering Route 66 (orig: Nat King Cole)
Rascall Flatts covering Life is a Highway (orig: Tom Cochrane. Nod to Smooth’s Disney beatdown)
Lenny Kravitz covering American Woman (orig: Guess Who)
Bruce Springsteen singing Blinded By the Light (covered by Manfred Mann. Wrapped up like a douche?)
Van Halen covering You Really Got Me (orig: the Kinks)
Thang 3
Just 3-4 minutes left, which was the perfect amount of time for some VO2 max work. Enron several months ago had a sequence that worked on this, so we were going to burn it out today. The exicon word is “Ciabatta” (hence the bread), known to everyone else as Tabata, which is a specific type of high intensity interval training (HIIT) in which you work for 20 seconds and rest for only 10 seconds. It provides most of the fitness benefits of cardio, without having to spend all that time doing cardio. According to google, the only negative of Tabata is that it isn’t much fun.
PAX would sprint back and forth between the lion and the trees during the work period, and do whatever they felt like during the 10 seconds rest. Since minitron would not be loud enough for the PAX to hear the start/stop from everywhere on the course, YHC brought a whistle as a backup and this is what was used to demarcate start and stop. The PAX completed let’s call it 5 rounds of work before it was time to recover.
As Goose and Pope had to leave early this morning, we counted 6 PAX. Yankee Joe prayed us out.
YHC appreciates the PAX diving deep into the exicon today and dealing with YHC’s strange cadences at times. But we made it through. And YJ was not only able to pull into his parking spot, he was also able to pull out of his parking spot. No reverse required. No other PAX who drove today could say the same.
SYITG,
Honeysuckle
