8 Tradition and Highlands Pax ventured out into the cold gloom for a frigid mettle beatdown. Buckwheat woke up a little early and saw that no one was signed up to Q, so he went on the F3 website and found a workout that took place on what was supposed to be Pongo’s virgin mettle Q day. However, Pongo decided to go to go to the beach and someone else implemented a quality beatdown in his place. It’s a good thing Pongo decided to show up for this one. Too bad it wasn’t beach weather outside!
Gump showed up in shorts and was thankful he had a random pair of pants stored in his trunk (not sure what that’s all about). The beatdown went a little something like this….
Warm up
Mosey around parking lot round about and return to COP
- 15 SSH
- 15 Windmills
- 15 Cotton Pickers
- Arm Circles (forward and backward, big and small)
The Thang
12 x Standing Chest Press (We did shoulder presses the first set. Thanks, Gump, for showing up the actual standing chest press – much more difficult!)
12 x Pull Overs
12 x Chest Press (Was supposed to be “The Beyoncé,” but no one knew what that exercise was. Extra credit for anyone that can explain/demo the Beyoncé?)
Repeato x 3
Mosey around parking lot roundabout and back to COP
12 x Lawnmower Pulls (each arm)
12 x High Pulls
12 x Tricep extensions
Repeato x 3
Mosey around parking lot roundabout and back to COP
12 x Sumo Squats
12 x Squat Presses
12 x Lunge Choice (Google suggested one-legged lunges, but some of us weren’t coordinated enough to do those)
Repeato x 3
Mosey to playground
12 x pull ups (or modified)
12 x Merkins
Repeato x 3
In the spirit of Merkvember, the Q decided to throw in 20 incline merkins. When Raptor decided to do decline merkins instead, the Pax had to pay the pain penalty and do 20 decline merkins also.
Mosey back to parking lot for M.A.R.Y.
20 Derby Double Taps (WW2 sit ups with bell)
20 LBC’s
The Squirm X10
Moleskin
Good work this morning, men! Thanks for the opportunity to lead.
T-Claps for Red Ryder showing up the day before being scheduled for surgery. Thoughts and prayers, brother.
Thanks for bringing us home, Gump!
NO MORE CHILI FOR COED. That smell was not pleasant on the playground….
ANNOUNCEMENT: Google promised a special Highlands Veteran’s Day beatdown tomorrow with a 21 gun salute.
I believe this was my workout? And the Beyoncé is the halo
Aye, mystery solved! Thanks for the workout and for the clarification. Your extra credit is 10 burpees, OYO!
Wow! I won! Not so sure about the prize though….. 🙂