February 2nd, 2020 By Big Tuna

Today was the first day of the second month of the year and Saturday’s  beatdown at Mint Hill – The Vet featured lots of respect. First, two Respects (Othello and Change Order) finished a 6 @ 6 pre-run and were joined by two more Respects (Clover and YHC) for a beatdown that was intended to provide your typical F3 standards (lots of burpees, merkins, lunges, squats) along with introducing some new exercise routines intended  to provide a full body workout that hopefully would not disappoint this group of HIM Respects. YHC typically has the opportunity  to Q at Mint Hill once a month on a Saturday and considers this to be a honor and privilege!

Here’s how it went down:

Warm Up

Mosey over to the large picnic shelter for BLIMPS

B – Burpees (x10, OYO)

L – Lunges (x10/leg, OYO)

I – Imperial Storm Troopers( x10, IC)

M – Merkins (x10, IC)

P – Plank Jacks (x10, IC)

S – Squats (x10, IC)

Repeato

The Thang

Mosey over to the tennis courts and find that they both were locked. Time for the first audible, so kept on moseying over to the track and use 1 straight side for the following:

• Burpee  Ladder #1 (total of 55 burpees) 
  • Start with 10 burpees, run to the other end for 9 burpees, return to the start for 8 burpees and then 7 and so on and so forth until we reached 1 burpee to finish.

• Wilt Chamberlain’s (intended for basketball or tennis court) so we modified to use the two picnic shelters to cover the running portion
  • Start with 100 LBC’s at small shelter 
  • Run to large shelter for 100 squats
  • Run to small shelter for 100 flutter kicks
  • Run to large shelter for 100 lunges (50 / leg)

• Prisoner Cell Merkin Burpees (aka PCMB’s)
  • Drop to plank, do 1 merkin, bring your right knee in and back
  • Do 1 merkin, bring your left knee in and back
  • Do 1 merkin, bring both feet in and jump up – 1 PCMB complete
  • We did two rounds – of 5 PCMB’s each round 

• Burpee Ladder #2 (total of 15 burpees) 
  • Mosey over to the hill by the tennis courts
  • Start with 5 burpees at bottom and bear crawl up to the top for 4 burpees
  • Crawl bear back to the bottom for 3 burpees and bear crawl to the top for 2 burpees and crawl bear to the bottom for final 1 burpees

• Welsh Dragons
  • Mosey over to the parking lot for everyone’s new favorite exercise since The Gremlin: The Welsh Dragon (still trying to figure how the fine country of Wales got implicated with these?) 
  • Remain in plank position and bear crawl – stopping at each parking stripe – starting with  1 merkin, 1 plank jack and tap back of each shoulder 1 time. Continue to next stripe for 2 merkins, 2 plank jacks, 2 sets of shoulder taps, etc. Completed 7 parking stripes getting thru  7 reps of each.

• Finisher 
  • Over to the playground area for 5 pull-ups, run to the base of the hill for 10 jump squats, run up the hill stopping at lower end for 15 SSH’s.
  • Run back to the playground area for 5 pull-ups, run to the base of the hill for 10 jump squats, run up the hill stopping at lower end for 15 SSH’s and to the top fof the hill for 20 CDD’s
  • Run back to the playground area for 5 pull-ups, run to the base of the hill for 10 jump squats, run up the hill stopping at lower end for 15 SSH’s and to the top for 20 CDD’s and then back to the large shelter for 20 LBC’s to wrap up

Mary 

No time for that today!

 COT / Prayers / Announcements

Prayers for the Mint Hill  pax on IR (The Body, Hornet, Crabs, BLC)

Strong work by everyone today — especially by our pre-runners (CHange Order and Othello) and appreciated the comment from Clover that the Saturday beatdowns by YHC are tough and challenging!

All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me…. You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” —Walt Disney

“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.” —William Ellery Channing

“Make up your mind that no matter what comes your way, no matter how difficult, no matter how unfair, you will do more than simply survive. You will thrive in spite of it.” —Joel Osteen

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