Its been awhile since YHC Q’ed a Saturday beatdown and was glad to be able to do so even in the pouring rain. All PAX were asked to wear something pink in honor of breast cancer awareness month. Thanks Endo for taking the time to make some pink and some white with pink ribbon sweat bands. Solo arrived just in time at 730 but didn’t wear anything pink so YHC gave him an extra pink head band. Quick disclaimer was given since all veterans were present. Mosey towards the main roundabout but took the long way around and went up to the next intersection before making our way back to the roundabout.
WARMUP (All IC)
20 SSH (YHC confused the PAX on the last rep because of a late inflection)
15 Frankensteins
15 Imperial Walkers
10 Baby Arm Circles Forward
10 Baby Arm Circles Reverse
10 Merkins
Mosey back to the playground to get water and pick up the coupons (Thank you Endo and No-See-Um for bringing them today) which is all of the PAX’s favorite after the IPC.
THE THANG
Mosey to the FOP where YHC had 4 cones set up between the foot paths (should have had 5 based on the plan but forget when setting it up this morning). Thanks to the PAX for noticing it while YHC was explaining the THANG.
Starting at the pool side path, PAX sprinted to the pavilion path with their coupon. Once at the other side, all PAX placed their coupons under the pavilion.
Starting on the pavilion side walk, PAX did 50 merkins,
bearcrawl to the next cone and did 40 Merkins
bearcrawl to the next cone and did 30 Merkins
bearcrawl to the next cone and did 20 merkins
bearcrawl to the next cone and did 10 merkins
bearcrawl to the pool side path and did Bruce Lees until the six was in
Mosey back to the pavilion for Round 2
Rain picked up considerably so YHC called an audible but only changed where we would perform the next exercise set. All exercises could be done with or without the coupon.
All PAX did 50 flutter kicks (per leg) then 20 lunges (total),
40 flutter kicks then 20 lunges (total)
30 flutter kicks then 20 lunges (total)
20 flutter kicks then 20 lunges (total)
10 flutter kicks then 20 lunges (total)
YHC had all PAX who finished early perform curls and overhead presses until the six was in.
Round 3
Rain let up enough at this point, so we all collected our coupons and went back to the field. Ran to the poolside path while carrying our coupons and then did 50 American Hammers with or without the coupon at the first cone. All hammers done per side.
Ran to the next cone with the coupon and did 40 American Hammers with or without the coupon
Ran to the next cone with the coupon and did 30 American Hammers with or without the coupon
Ran to the next cone with the coupon and did 20 American Hammers with or without the coupon
Ran to the next cone with the coupon and did 10 American Hammers with or without the coupo
did coupon curls until the six was in.
With the rain at a light drizzle, we sat the coupons aside and moseyed to the lake path for a quick run around the lake. Stopped around the 3rd gate to wait for the six. Once the six was in, we all did 25 Irkins.
Indian run to the bridge followed by a slow trot over the bridge. Once over on the other side, we did another Indian run back the pavilion entrance. Great job by all PAX in not leaving anyone behind on the Indian run
4 Corners
YHC had all PAX split up into four groups between for some station work under the pavilion
Four stations and with different sets of exercises. PAX had to carry their coupon between each station. We spent the remaining time in the beatdown with these exercises.
1st Corner
10 Merkins on the coupon
20 overhead press with the coupon
2nd Corner
10 Merkins on the coupon
20 Kettle Bell Swings
3rd Corner
10 Burpees with the coupon
20 dips on the coupon
4th Corner
10 merkins on the coupon
20 curls
We got through a little over one round and this took us to the end of the beatdown.
COT
Great job by all PAX today and for wearing pink in honor of breast cancer awareness month.
Haka told all PAX to keep an eye out for some 3rd F activities that he is working on.
Prayers for haka’s family as they keep up with their new 2.0
Prayers for YHC’s SIL as she has completed radiation treatment as of yesterday and is in remission
Prayers for YHC’s 2.0 on the way whose name was shared with the PAX during the COT.
Prayers for all those PAX DR and anyone in need, those that may be going through tough times, and all that couldn’t make it today.
Moleskin
3rd F for 10/27/19 to make meals for needy families.
Keep an eye on slack for additional details regarding the MOVEmber challenge