September 21st, 2017 By Heatstroke

The call had been floated out by YHC for a while that the Form Police would be in town this morning, and that an arrest would be guaranteed.  There is generally constant chatter in the gloom complaining of fellow PAX’s form and it was time to dedicate an entire beatdown to it.  As YHC rolled in, it was noted that a lot of the newer guard were present, while the older guard was conspicuously absent.  It was mentioned last night to check to see if any PAX had outstanding warrants, and this may have thinned out some of the veterans, as they have had more time to accumulate form violations.

Notable No shows: Whatley skipped town yesterday and is currently on the run in the Chicago area like Harrison Ford in the Fugitive.  Good luck brother, TLJ don’t play.  Marie Callender undoubtedly has enough warrants out on him that he is number 1 on the Form Police Blacklist.  Sugar has always been someone fellow PAX can look to for quality form, but you never know what lies in someone’s dark past, so there could have been some horrific 45’in going on early in Sugar’s F3 days.

You never know how people are going to react when the Po-Po shows up.  Anyhoo, 11 brave PAX entered the gloom knowing that one (or possibly more) would be getting there mugshot taken in 45 minutes.  Disclaimer given with an emphasis on displaying good form, full range of motion…and being a good sport.  We then moseyed to the courts…

Warmarama:

• SSH X 15 IC
• Tempo Merkins X 10 IC
• MC X 10 IC
• Tempo Squat X 10 IC

The Thang:  The Deck of Death!  Form Police Edition!

PAX were instructed to get CBs, plus one for YHC, who was setting the area up.  YHC placed numbered placards in a line along the bb court.  Each PAX would be at a number.  In a rotating fashion, 1 PAX would come and draw a card, where a suit was an exercise, and the number was the rep count.  In a normal DOD, the PAX who pulled the card would return to area and do the exercise with the group.  Not here.  The PAX who pulled the card would not perform the exercise, but instead in a quasi-Q school move, would count cadence (all reps in cadence, effectively doubling them) and evaluate the form of the PAX.  Upon completion of reps, the evaluating PAX would write the number of the PAX he believed to be displaying the poorest form and put it in the bucket.  YHC chose exercises that are the most commonly complained about in regards to poor form in the gloom.  We went through a little variation, but below is what the exercises were:

• Spade = Squat
• Diamond = Merkin
• Heart = Lunge
• Club – CB work – Curl or OH press

Time called.  CBs returned.  Props collected.  We adjourned to a tiny. well lit, alcove by the dumpsters.  YHC then went into Jeff Probst Survivor mode where we took out each FP vote.  The PAX with the most votes would be charged and have their mug shot taken.  Sparknut kept score on a clipboard as each comical vote was tallied.  There were a few PAX vying for arrest, but in the end, one PAX would take the fall…Love Seat.  At this point, he was presented with the his mugshot placard, a 45 record from the Rolling Stones of course!  His mugshot was taken, front and side, and we returned to the lot.

Discombobulated COT:

Running late at this point, asked for prayer requests/announcements, oh wait, let’s count off first.  Prayers to El Sabado’s brother who is currently in Puerto Rico in the path of the Hurricane.  All those in Mexico affected by the earthquake.

Happy Hour tonight at Johnny Brusco’s, probably around 7:30 or 8:00

Bell Buster tomorrow

Moleskin:

• I appreciate you gentlemen posting and being good sports about the nonsense.  It did not matter who got votes or not, but just that this beatdown would be focused on performing a good repetition of whatever you were doing.  I saw a real good effort to perform exercises properly, tclaps to all!  I think it is beneficial to all to perform a full rep.  It increases mobility and strength, and you WILL get more efficient at it and move with some speed.  If your knees were not getting scuffed on lunges, you were 45’in it:)
• I thought having the PAX count cadence worked very well.  Excellent practice for anyone, especially those that have not lead a workout before…it can be kind of tricky.  The whole cadence process I have found to be quite important, especially when you visit other AOs (particularly those outside of MECA.)  It can be kind of jarring when it is not done right.  One of the great things about F3 is that you can pretty much do things however you want, but there needs to be a few core commonalities throughout the beatdowns so PAX from anywhere can drop in and immediately have a certain comfort level.  The cadence process is one of those commonalities. More or less 4 things to remember, in order: Next exercise is…, Ready position move…, in cadence…, exercise…1,2,3..
• I think this workout has some repeat value, might have to leave the props in the trunk. This workout was not designed to be brutal, but to be a bit more fresh to produce a good rep.  That said, might mix in some burpees to increase the suck factor if we do it again, we will see.
• As always, it is an honor to lead you gentlemen.  Thanks for playing along today.  Have a great Thursday and hope to see many of you this evening at HH.

Heatstroke

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