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A lil’ bit o’ dis, a lil’ bit o’ dat

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December 15th, 2016 By cardiac

It was a beautiful gloom that greeted 10 strong-willed, persevering PAX to Tradition’s beatdown today. 38 degrees with a biting wind was all a man could ever dream of. Still high from having the Headliner for yesterday’s beatdown, YHC returned as Q. The day progressed as thus:

WARMORAMA

Disclaimer and 911 reminders

Mosey around the church, and because it was a cold gloom, we continued to mosey about the entire parking lot to warm up (except for AstroVan who was a beast and was already dripping sweat from a pre-beatdown run).

SSH X 15 IC; IST X 15 IC; Windmill X 15 IC; Cotton Picker X 15 IC; YHC realized that counting cadence gets rusty if you have not Q in a while (and also if you are out of shape).

THE THANG

Cardiac’s favorite circuit:

5 Cinder Block Stations: Chest Press X 20; Biceps X 15; Shoulder Press X 20; Sumo Squat X 20; Lawn Mower Pull X 10 each arm

Run to benches: Dips X 20; Step Ups X 10 each leg

Run around the last island in parking lot: Tire flips X 20

Repeato of circuit at Cinder Blocks

MARY

SBC X 15 IC; Pretzel Twist X 15 IC/Flapjack

Static Stretches (per Maximus’ request): Hamstrings X 30 secs each leg; Groin X 30 secs

Tai Chi (per King Louie’s request): Focus on breathing and range of motion, high blocks, low blocks, side blocks. To truly do this well, we needed more time to go slower and focus better.

ANNOUNCEMENTS

Remember to encourage FNGs to EH for the next several weeks during the holidays break.

Prayer

Sound off below…

The majority of the PAX was able to reach a third circuit. Awesome work men!!

Thanks Maximus for teaching YHC that 2 comes after 1 and 3 comes after 2.

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5 Comments on “A lil’ bit o’ dis, a lil’ bit o’ dat”

  1. Guinness December 15, 2016 at 11:19 am

    @Cardiac, Good solid Beatdown where Pax could push it at their own pace while, at the same time, doing it with their group. Great job. By the way, it took me a while to get the whole cadence thing down. Great job Q’ing.

  2. King Louie December 15, 2016 at 11:52 am

    My favorite thing about the cadence counting was that it started off basically like a command / order. “Next exercise is the Side Straddle Hop…… MOVE!!”

    Good workout, always enjoy the ones where you push yourself. Pretty good amount of running mixed in it.

    Also I had completely forgot about the tai chi conversation! Reminds me I’d been thinking of doing another beatdown with the MMA sets but… ugh…. Those make me feel like I’m going to die.

    Good to see you back out and getting in another lead @Cardiac.

  3. Durden December 15, 2016 at 1:17 pm

    Nice to see how you Airforce guys do cadence! Challenging workout today!

    1. cardiac December 15, 2016 at 7:13 pm

      It’s hard to count cadence when you’re moving faster than the speed of sound. We leave it up to the ground pounders.

  4. AstroVan December 15, 2016 at 2:48 pm

    Nice workout! Liked the variety.

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