YHC had this Q dropped in his lap Friday afternoon after realizing at WPM that Cowbell was scheduled to Q both WPM and the Mothership yet he was out of town. With that being said I took the little time I had to try to come up with a good beatdown. Pressure is on when it is your first time Q’ing the Daddy of all AO’s, “The Mothership”. Having Q’d the Iron Pax Challenge last week I missed out on Da Parish’s Coach themed beatdown last Saturday, and had heard how fun it was. I wanted to continue that theme “Medulla style” as this is opening weekend for NFL football. A crew of 14 PAX gathered at he flag this morning, a little bit lite, by Mothership standards, but we do have 12 guys at the Blue Ridge Relay, and others out of town. The disclaimer was given and off the PAX went for a lap around the great lawn.
Warm up – No COP, this is Football Practice warm up, line up on “goal line”.
20 SSH IC
25 yard Karaoke, out and back
25 yard Heel Slides, out and back
25 yard High Knees, out and back
Thang 1 – LAZY DORA’S 1,2,3, – Found this one on the website last night -Although I don’t think anything we do at F3 could be considered lazy. So I choose to call these Medulla 1,2,3 – its Dora with out the running. Partner up!!
In honor of our LSU Fighting Tigers who take on Southeast LA tonight the exercises were as follows.
L – 300 LBC’s – PAX 1 does 30 LBC’s while PAX 2 does 6″ leg lift. Flapjack every 30 reps till 300 total
S – 200 Shoulder Press in the Air – PAX 1 does 20 Shoulder Press while PAX 2 does AMRAP Merkins. Flapjack every 20 reps to 200 total
U – 100 Up/Downs PAX 1 does 10 Up/Downs while PAX 2 does Al Gores. Flapjack every 10 reps to 100 total.
Willie gave us a 20 count
Thang 2 – S.A.I.N.T.S. – inspired by the B.L.I.M.P. routine combined with Four Corners routine.
In honor of our beloved Saints who start their season tomorrow against Tampa Bay the exercises were as follow
Starting in the corner closest to the flag we did exercises at each corner and finished in the center of the field.
S – 10 Shoulder taps (2 taps =1), run to next corner
A – 15 American Hammers (2 =1), run to next corner
I – 20 Imperial Walker Squats (2=1), run to next corner
N – 25 Nolan Ryan’s each side, run to next corner
T – 30 T-Merkins – searched the Exicon last night and this was the only T exercise I could find that would work for this. Basically a hand release Merkin, but you extend your arms out to a T and squeeze your shoulder blades together. Run to the center of the lawn
S – 35 Slow low Squats
Da Parish with a 20 count
Thang 3 – Ultimate Football – After hearing all the fun they had last week playing Ultimate Frisbee, that I and others missed out on, I wanted to make that right.
Ultimate Frisbee played with a football. Divided teams up based on the partners we had for “Medulla 1,2,3,” which turned out to be a bad decision. The PAX was quick to point out YHC forgot to designate shirts and skins so the first possession was a little crazy, but we got it all fixed
2 Burpees on a turnover for the team that turned over the ball.
5 Merkins for each score – for the opposing team
5 Overhead Claps by the scoring team, just something for them to do to applaud themselves.
The disparity in speed and endurance between the 2 teams was made apparent early and OFTEN with YHC, Quick Draw and Da Parish finding ourselves on the same team opposite, Douille, Catfish and King Kong. Let’s just say it was a shut out. I blame the wet conditions and the wet football. That’s my story and I’m sticking to it.
Just as we finished the football game Tool runs up after his 7 mile run on his own just in time to join in for some Mary.
Time was called on the Ultimate Football Game with about 7 minutes left before 7:30. So we slow moseyed out of the wet grass to circle up for 6 minutes of Mary. I chose the first exercise and then chose PAX to lead next exercises.
Medulla – Dying Cockroach x 20 IC
Willie – LBC’s x 20 IC
Rudy – Hello Dollys x 25 IC
Bogey – Penguins x 25 IC
Douille – Real Freddie Mercury’s x20 IC
King Kong – American Hammers x 20 IC
Mosey Back to the flag, Count off, 15 PAX, NO FNG, Name-O-Rama, Announcements, Intentions
Prayer for our Brothers in North Carolina for endurance, speed and safe travel, for Peppa and his family, for a Holy Cross football player that had to be carted off last night, and for Willie’s friend who just had kidney transplant surgery.
Another great beatdown in the books. Thanks as always for the opportunity to lead! I enjoy it more and more every time I do it. Look forward to having everyone back from their travels!
SYITG!
