8 PAX got themselves out of bed on a Sunday morning to battle through the heat and humidity to start their week off right with a beatdown. We even had an FNG show up to see why other PAX left their AC’d houses for the discomfort of City Park. YHC gave the disclaimer and we moseyed to the steps of NOMA to warmup.
WARMUP-
SSH IC x20
AV IC x 20
Arm circles IC x 20
Dying cockroaches IC x 20
Peter Parkers IC x 20
Parker Peters IC x 20
I had heard the Iron Pax Challenge was going to be stationary this week, so to honor the Iron Pax, I decided to lead the PAX in an Indian Run over to the Great Lawn for:
Suicide 11’s- Big Boy Situps and 8 Count Bodybuilders
I had 8 counts planned for Catfish, but apparently he had to run across 2 more states that morning. For this beatdown we started at the top of the Great Lawn facing North with 1 Big Boy Situp, running to the first swing and performing 10 8-count bodybuilders. We then continued running to the electrical box, and then to the second swing for the farthest sprint.
Running suicides as part of 11s definitely took more time, but I looked at my watch and knew we were in the clear to Indian Run to Roosevelt Mall for:
Route 66– Jump Squats
Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:
Route 66 – Dips
There was some grumbling among the PAX regarding time, for Sunday Mornings (a Renaissance signature exercise). Again, I looked at my watch and knew we were good on time.
After completing descending Dips and Moseying to the back of NOMA, we took a 20 count and I noticed Hokey Pokey was already waiting, and questioned why we were taking so long. I looked at my watch again, said,
“It’s 7:23 we’ve got 7 minutes, that’s plenty of time for Sunday Mornings.
“Renaissance is 45min, not 60.”
Well, YHC was quite surprised and embarrassed.
One of the PAX said, “60 is the new 45”. We laughed and I learned a new word- LAGNIAPPE: Something extra the Q makes you do when you don’t want to (nailed it!). As we were over time, I cut our final exercise down from 5 rounds to 3:
Sunday Mornings
10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one.
COT
This was a particularly memorable beatdown, not only for the extra time, but also as we got to welcome FNG- Full Count into F3. As we start the Iron Pax Challenge there’s always a bit of rubbernecking and chatter about times/scores, I reminded the PAX about this quote from Hemingway, “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” Just by coming out to post each one of us is better than we were yesterday. I’m very thankful that we can come out, post and motivate each other to be better than our former selves.
A great start to the week and a fun time at coffeteria. SYITG.
Fitness. Fellowship. Faith.
