7 PAX Gathered in the gloom for a BR beatdown. Beatdown #2 to be exact. The goal of the beatdown was more why we do things the way we do them – and how to do them.
Jingle Vader of course represented NOLA proud with his SOGO attire in the 44 degree gloom.
We circled up for a quick chat – I explain how to modify if necessary, and I explain the pearls on a string concept.
Then we ran to the cool compass in the middle of the park. There is a cool echo effect for cadence counting.
Here we did SSH x 15, IMP Walker squats x 15, Mtn Climbers x 15, Merks x 15
Then we moseyed to the covered picnic tables. Here we talked about creating workouts where no man gets left behind but also keeping the most fit guys engaged. We did the RED HOT CHILI PEPPER.
Left leg, Right left, irk-merks, dirk-merks. Starting at 20 – legs descending to 16 12 8 4 Merks we did 10-8-6-4-2
After a recovery we sprinted 70% across the field to the pull up bars. Here we attempted to do PIMPS. With the low numbers it was a little awkward but we got through it. Noticed a group of 3 men training on the baseball field below – made a mental note to go and engage them but they were gone when we finished. P = pull ups, I = imperial walkers M= merks P = plank jacks and S = squats 5 pull ups was the count – then rotate.
A short mosey over to the field. At the football field we did…
3 rounds with Tyson. We would normally do 5 or more but keeping time in mind we did 3.
Run 35 yards, 5 burpees, run 35 yards the rest of the field – 5 burpees, come back to mid-field 5 burpees, then back to the starting “endzone” 5 burpees. A total of 20 burpees for round one. Round 2 we did 10 line jumps, Round 3 we did 15 little baby crunches. Called time on this at this point.
Jingle Vader circled us up for some 6min of Mary. We did Russian Twist x 20, Flutter x 20, Rosalita x 20, LB-twist x 20.
We also did Superman to Boat and Y, T and W x 25.
Then to close it out – we made every PAX practice his cadence with an exercise.
First up was Scales x 10 LBC, Banjo with the Hindu Squat, Worms with regular Squats, Mega-dad with Forward arm circles, and Cherry Picker with backwards arm circles. (2 variations).
All did a good job practicing the….1.) Next exercise is …. 2.) Starting position…move and 3.) In cadence …exercise.
Closed with a ball of man. Hoped for a successful launch of F3 Red Stick, prayed for several intentions with a focus on being better male role models for our personal communities.
FNG – Mega – dad’s name is Dave Mustaine. Lead singer of Megadeath’s name. He has 4 kids so we mashed those references together for Mega-Dad.
Cherry Picker is from the cherry region of Michigan.
Welcome to the PAX!
It is always a pleasure to lead.
