September 2nd, 2019 By Poutine

How did you start your Labor Day?  Well 18 PAX decided that attending the Trailer of Pain beatdown was the way to do it.  While attendance is declining at several sporting events (MLB, Nascar, etc.), it is not the case for Mettle Monday at Highlands where another attendance record was set this AM with 18 strong surpassing previous record of 16.  Large portion of the credit goes to our master Q @disaster who moved the time to 7:00 am start and also sent invitation thru 1st F channel.  Full disclaimer was giving, which also excluded Canada from any liability.  We moseyed to round about and back with butt kickers and Stoli skips and then circled up (even though it was move an oval than circle).

WARMARAMA

1. Mummy IC x19
2. Skiers IC x15
3. Prisoner squats IC x10
4. Plank – A – Rena IC x3

It was fun to see how uncoordinated several of the PAX are.  I can honestly say that none are Dancing with the Stars material, but all get an A for effort and making me laugh.  It was interesting to see the heavy breathing early in Warmarama.  Looks like some of the PAX had rough weekend.

THE THANG

The partner beatdown consisted of 8 stations with 2 sets of partner per station with each exercises lasting 1 minute (equals to eternity for some of those exercises according to some of the comments).  PAX were encouraged to partner with a PAX they didn’t know well.  Trust me, they got to know their partner well after this beatdown.  LOL.

Exercises below were demonstrated using props from Trailer of Pain.  We then moved on to our stations and began.  A few slow learners needed some hand holding to show once again what the exercises were but one might argue that the Q didn’t explain well.  Constructive feedback is encouraged and welcomed but unconstructive feedback(aka bitching) can be sent to idontcare@gmail.com.

CIRCUIT 1 – Partner Beatdown – 2 rounds
1. Sled Push + Pull / KB Farmer Carry
2. Bus Drivers
3. Tire flips
4. MedBall Sit Ups (some PAX didn’t like the “leg locking” with partners so they modified)  LOL
5. Tire deadlift / Sandbag Squats
6. MedBall Jacks
7. Merkins High 5’s
8. Jump Rope

After completion of the 2 rounds of Circuit 1, the PAX basically chanted in unison that they wanted an audible to extend beatdown from 45 minutes to 60 minutes beatdown.  Maybe it was not a chant, so a slight exaggeration due to huge adrenaline rush.  But we extended from 45 to 60 minutes per approval of our Master Q.

Circuit 2 was explained and we went full circle again for 1 minute per exercise.

Circuit 2 Partner Beatdown – 1 round
1. Sled Push + Pull /KB Farmer Carry
2. KB Upright Rows
3. Tire Press
4. MedBall Mason Twist
5. Tire Pull / SandBag Upright Rows
6. Med Ball Squat – Toss
7. Resistance Band Pull
8. KB Curls & Skull Crushers

MARRY

1. Arm and shoulder stretch
   • arm across body then arm above head.  Hold for 10 counts and then flap jack
2. IT band stretch
   • Plank position then lifting right leg to the sky for 10 counts then bringing right leg next to right hand.  Left hand reach to the sky while also looking at the sky.  Then flap jack. Quite a bit of grunting for this one.

COT/BOT

MOLESKIN

• Really motivating to see the effort put in the PAX this am for record attendance.  Well done men!
• I have to admit that YHC kicked his own butt.  Not sure if it was one of our PAX who left Merlot by the Trailer of Pain!  Or was it was there from night before???
• @disaster won the biggest sweat “drip” spot this morning.  It was coming down like a faucet thru his shorts. Maybe he was peeing, after all  a lot of us are getting up there in age.  Depend’s anyone?
• Great to have visitors @dicktracy and @gapper from Harrisburg, @hotwheels from Precinct, and @mountie from Concord.  Hope you’ll join us again!
• Thanks to @disaster for pushing start time and promoting thru 1st F channel.
• Lesson learned:  Do not use @sandbag for demonstration of resistance band pull.  But again fingers can be pointed at the Q for poor instuction.
• Good feedback from @powerball on not having MedBall Jacks followed by partner Merkins High Fives.  That was nasty!   But Iron Sharpens Iron!  LOL
• @warwick, @pony boy, @bromance, and @powerball left early.  It is still unclear if it was before of prior commitment or if it was one of them that left Merlot??
• @gapper reminded us of volunteers needed for the Miracle League Baseball for kids with special needs on Sept 14th.  You can find link to the Highlands Slack channel.  This is a wonderful opportunity to serve those not as health  fortunate as we are.  It is very humbling experience which will leave long lasting impression.
• Let’s start thinking about our team for AO vs. AO competition at Kannon on Saturday Nov 2nd.  We can’t have @tiny dancer on all the events even though that would be ideal, if winning is all that matters. But this event is combination of 1st and 2nd F so let’s get this thing rolling.  We’ll need someone from Highlands to take ownership.  Unfortunately i am out of town that weekend.
• Prayer for Elijah “The Funky Hair 5K” is scheduled for Sept 14th at 9:00 at Edison Square (by Pippas/Burn Boot Camp (you guys know I needed to throw that name out there).   This is wonderful event in memory of Elijah Aschbrenner who passed away a few years ago from extremely rare cancer.  His passing shook the whole Cox Mill Elementary community.  I hope you can join YHC’s family in supporting this great event.  www.prayerforelijah.com
• As always, what an honor to lead this group.
• Thanks for helping with the props pick up.
• Also great to have 2nd F coffee and breakfast with Disaster, Gordo, DickTracy, and GApper.
• Finally, YHC who happens to be 1st F Q, would be happy to bring the Trailer of Pain to other AOs and Q or co-Q.  YHC travels a lot so might be easier on Saturday but message me early enough so we can add to calendar if that is something of interest.

Poutine

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