June 4th, 2020 By Poutine

Following the 5 PAX in attendance for @brinkley 5:30 am beatdown, 10 PAX attended the 6:30 am beatdown lead by YHC.  @chowder was in a mumblechatter on steroid mood this am but YHC predicted early that it would slowly died down during the beatdown that awaited the PAX.  YHC had new playlist of 80’s rock ready to roll but not until we moseyed around the parking lot and circled up for warmarama.

WARMARMA (with heckling from @chowder)
1. Line hops x19
2. Heisman x15
3. Mountain Climbers x13
4. High knees Mason Twist x12
5. Gate Squats x11

THE THANG
PAX line up along the parking lot islands facing parking lot spaces.  PAX mosey to 1st parking lot line and do one squat then run backward to starting line and do one 1/2 burpee.  PAX performed the exercise below for all 8 parking lot lines.  Basically suicides with 8 lines with exercises at each line and start point
1. ½ burpee + squat
2. Merkins + reverse lunges (2=1)
3. Dips + pickups
4. CDD + Jump knee tuck

Plank Walk around island – going to the right
Run lap around parking lot
Plank Walk around island – going to the left

Since we had 5 minutes left before Marry, we did another round of suicide drill with
1. Donkey Kicks + Incline Merkins

MARRY – Stretches

1. left leg over right leg and slowly brings hand down toward the group.  Hold for 20 sec and then flap jack.
2. Calves stretches in downward dog position.  Either alternating touching one heel at a time to the ground of if flexible enough, try to have both feet flat on the ground,
3. From downward dog position, bring left foot next to outside of left hand.  Then extend right hand to the sky while also looking up. Then place right hand next to left foot and extend left hand to the sky and look up.  Bring both hands to the ground and slowly rise up.
4. Get back in downward dog position but this time flap jack.   Bring right foot next to outside of right hand. Then extend left hand to the sky while also looking up. Then place left hand next to right foot and extend right hand to the sky and look up. Bring both hands to the ground and slowly rise up.
5. Arm stretches across body and overhead

COT/BOM

MOLESKIN

• Prayers for my father-in-law Richard Milam still in rehab center on feeding tube as he is going thru cancer treatment. His condition has improved drastically and he might be able to come home Friday. Obviously the prayers are working so keep them coming.
• Prayers for our @dutchboy for recovery and end of complications.  WE miss you brother!
• Prayers in general for so many things in turmoil right now.  We are in severe crisis mode and lots of people are angry. Cooler heads need to prevail and in order to do so we have to continue communicating, assuming good intentions and seeking to understand.  Because we disagree with someone, it doesn’t make them a bad person.  It is ok to agree to disagree and that doesn’t make the other person or you a bad guy.  Person to person discussion and phone conversation will often be more productive than back and forth on social media.
• Thanks for all of those who pushed themselves hard today.  Without your push, there is no way i would push myself that hard either.
• @chowder heckling was in full force as mentioned above, but quickly tone down as beatdown was progressing. Seeing several hands to the knees is also a good sign of beatdown working as planned.
• Brief chatter about possibly starting coffeetaria once a week beside Barista Craft.  F3 Nashville does that mid week and I thought it was good opportunity for 2nd F.  One PAX, maybe the Q, could bring coffee for the PAX who would bring their own coffee cup.  Might be more challenging to do at 6:30 am with PAX having to get back to work.  Could be interesting for 5:30 am PAX sipping on cup of coffer while 6:30 PAX starting to pull up.
• For those who missed it, don’t worry since YHC is Q’ing same beatdown at 5:30 pm.
• SUG is pretty empty so please consider paying your membership dues by Q’ing.
• Always a pleasure leading this group.

Have a great day!

 

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