6 PAX posted for what was an absolutely beautiful and glorious morning for a beatdown. YHC on the Birthday Q today representing all the 43 year olds out there. Much mumble chatter about “THE BEAST” making his official appearance…and he showed as promised. Disclaimer was given and the men of F3 Lutz began the celebration…
THE WARMUP
- SSH – X43 – IC
- MOSEY TO DEAD END
- AIR PRESSES – X43 – IC
- INDIAN RUN TO MAILBOXES
- DIPS – X43 – OYO
- BEAR CRAWL BACK TO BB COURTS
THE CELEBRATION
At this point THE BEAST was unveiled from the tarp that was placed over it. Many oohs, aahs and mumble chatter ensued. Everyone was rather excited until YHC revealed that it was laying on its side and flipped it upright revealing its true glory. A multiple, yet portable set up that can be assembled in many ways to perform over 15 different exercises. Today it was set up for pull-ups, dips, incline merkins and decline merkins…12 cones surrounded THE BEAST and all PAX were instructed to pick a cone.
43 DIFFERENT EXERCISES TABATA STYLE (43 SEC WORK/17 SEC REST EACH)
- AL GORE
- AMERICAN HAMMER
- BABY ARM CIRCLES
- BIG BOY SITUPS
- BOBBY HURLEY
- BOX CUTTER
- BURPEE
- CAROLINA DRY DOCKS
- CATALINA WINE MIXER
- CLERKIN
- CRAB CAKES
- CRAB HUMPER
- CRUNCHY FROG
- DIAMOND MERKIN
- DIVE BOMB MERKIN
- DONKEY KICKS
- DYING COCKROACH
- FAIRY JACKS (or DIRTY BIRDS as @grouper called them…with jazz hands mind you)
- FLUTTERKICK
- FREDDIE MERCURY
- GORILLA HUMPERS
- J-LO
- JUMP SQUATS
- LEG RAISES
- LBC
- LUNGES
- MERKIN
- MONKEY HUMPERS
- MOUNTAIN CLIMBERS
- OUTLAWS
- PETER PARKERS
- PLANK
- PLANK JACKS
- SALUTE PLANKS
- SHOULDER TAPS
- SIT THROUGHS
- SPLIT JACKS
- SQUATS
- SUMO SQUATS
- SWEAT ANGELS
- SPREAD EAGLE
- WIDE MERKIN
- WINDSHIELD WIPERS
ROTATE CLOCKWISE AFTER EACH EXERCISE…THE 13TH CONE IS THE BEAST WHERE YOU WILL PERFORM THE FOLLOWING:
- 1ST ROUND – PULL-UPS
- 2ND ROUND – BICEP PULL-UPS
- 3RD ROUND – DIPS
- 4TH ROUND – DECLINE MERKINS
ENDING THE PARTY
Of course with 2 minutes left to spare no good birthday celebration would be complete without “The Birthday Song”. (Made famous at Vanellope’s bday beatdown) Quick drink of water and time for a fast paced finale where all PAX perform a merkin every time the word “birthday” is said. The song lasts 1:01 and was edited down to say “birthday” only 43 times instead of the usual 58.
COT
- Prayers for all that could not make the Beatdown that they find a way to make it back
- Prayers for all of our F3 LUTZ men that have personal and/or health issues going on
- Thanks above for allowing us to wake up every morning and have a birthday to celebrate
MOLESKIN
I am a truly blessed man to be surrounded by these great men that showed up to celebrate my birthday in beatdown fashion. Could not have asked for a better present than the sweat and determination of other men to push me harder to be a better person and leader within our community.