November 2nd, 2016 By Maximus_MECA

Ah – so the mid fall day arrived with another mild morning for a solid beatdown.  YHC awoke knowing today YHC would q.  Plans were ready.  On the drive to Tradition YHC noticed a haze, a fog that made visibility lessen.  Not a problem – YHC was sure the fog would would lift.  YHC moved to the start area and talked with fellow pax.  In the area near the storage box was an unusual sight, a rather large, solo man doing all sorts of stretching routines.  @ Dutch mentioned – Is that Major Pain?  We noted it was and YHC assumed the Major was taking a mid-run break from his traditional lengthy runs up and down Prosperity Church, and he would soon be running again,but no the Major was rejoining the elite Pax for an Iron Fist beatdown!

The beatdown went well from YHC’s perspective.  The major seemed quiet, as I kept the pax busy doing various exercise – but mid beatdown the major had had enough.  He harshly declared – “What is the matter here – “IS THIS A LIBRARY???”

We have recently taken up the challenge of adding a new word a day to our vocabulary.  Yesterday’s word was “impeccable”.  Today it will be “library”.  Here is the definition of library;  “a place where books, magazines, and other materials (such as videos and musical recordings) are available for people to use or borrow “.

I have not been to a library in a long-time – and with on-line resources never thought about do they still exist?  I went by U City library several times in the last two weeks to early vote – but with long lines there have opted to vote on election day – but I digress.  An F3 beatdown is definitely not a library.  Perhaps the Major was referring to the quietude of the beatdown.  Thank you Major – for livening things up and giving us the word of the day!!  And welcome back!  Glad the Marine Corps marathon you ran in along with 40,000 other people in DC was a success.  Congratulations!

Oh.. the beatdown…  It went something like this…

Very short disclaimer given.  Mosey around the church.

Warm-ups to include side straddle hops, IST’s, windmills, mountain climbers,plank jacks merkins and Michael Phelps.  Mosey to a curb half way to lower parking lot.  At curb do 15 plank jacks and 15 merkins.  Move to the right and left per YHC’s instructions.  Repeato.

Mosey to lower parking lot.  Partner up.  Each team gets one cinder block and two red bricks.  Each team does 40 cinder block burpees (demonstrated by impeccable form master @Dutch) and 120 curls.  One team member runs around the island with two red bricks while the other does the exercise.  Next was 120 shoulder presses and 120 squats per team.  No running this time.  Finish up with each team doing 150 merkins and 150 front lunges.  Running this time. Return blocks and bricks.  Mary to include, low flutter, Rosalita (in honor of the absent @Pongo), and several other forgetable ab exercises.

Moleskin:

Great job by all:

@shawshank – way to fit it all in – before leaving to go uptown to work at 6:10.

@King Louie – a strong, steady performance

@guiness – you may be the real form master

@major pain – Reminding us – you are more than just the Marathon man

@Dutch and@ribshack – thanks for teaming up and pushing me.

Announcements

Church work day – Saturday morning

Book Study – Friday at 6 at Bojangles – newcomers welcome

RED Saturday – in honor of our deployed troops – Special Saturday event at MCP at 7:00 am.  wear Red on Fridays and Saturday to honor our veterans

Xmas party – December 3rd evening at Hickory Tavern near North Lake.

 

Sound off below…

 

 

Iron Fist, Tradition

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