October 30th, 2020 By Poutine

It was a fantastic evening for a beatdown where 2 evening regulars in @charmin and YHC were joined by @powerball and @snowsuit.  The evening beatdown have been fantastic options for the morning fartsackers and a small group of regulars have formed great F2.  With the weather cooling down, we might see some attendance growth for the evening beatdowns.  Unfortunately our other regular @glock couldn’t make due to emergency root canal.  @tootsie has been MIA but expect a return to the evening beatdowns soon.  A full disclaimer was given and we moseyed toward the bridge but stopped at the cart path intersection for warmarama.

WARMARAMA

1. Mummy                            IC x20 – YHC lost count due to barking dogs in baby stroller.
2. Skiers                               IC x15
3. Prisoner Squats               IC x13
4. Weed Picker                     IC x10
5. Plank-A-Rena                   IC X5

THE THANG:   

Bridge Station:  Partner 2 runs to top of the hill and back to the bridge while partner 1 does exercise below.  We performed 2 rounds of each exercise and on second round we ran backward up the hill.

Partner 1                                                      Partner 2

1. Decline Merkins                                     Run
2. Dips                                                       Run
3. Incline Merkins                                      Run

 

Rock Station:  Partner 2 performs exercise below as the counter and partner 1 keeps going until partner 2 completes # of reps.  2 rounds each

Partner 1                                                      Partner 2 (20 reps)

1. Curls                                                      Skull Crushers
2. Squat Thrusters                                     Upright Rows – Shoulder press for round 2
3. Bent Over Rows                                     Chest Press
4. Lunges                                                    Rock Swings

 

Table Station: Partner 2 performs exercise below as the counter and partner 1 keeps going until partner 2 completes # of reps.  2 rounds each

Partner 1                                                      Partner 2 (20 reps)

1. Boat hold                                                Dips
2. Mason Twist                                           Step ups (1 = 1)
3. Low Flutters                                           Incline Merkins

MARRY

No time

COT/BOM

MOLESKIN

• Great to have @powerball and @snowsuit join the evening beatdown.
• Shout out the PAX for stepping up to the challenge of picking up big rocks. Rock station was no joke.
• Great to see @rickie focker and his 2.0s enjoying nice weather and the swing set.
• We missed @glock and sorry to hear he had to go thru emergency root canal.  That is a lot worse than the Rock Station.
• We continue to pray for full @brinkley full recovery from eye and knee surgery.
• Praying for full recovery for @ponyboy.  Those 2 fine pax are certainly missed.
• Prayer for pax and family members, friends, colleagues who are fighting mental illness.  Covid is a pandemic, but mental illness is one as well that is affecting a lot of us.  Thankfully we have this group to help support one another.  YHC is thankful for all of you.
• Shout out to Highland PAX for stepping up and donate to the F3 Nation fundraiser. F3 has done a lot for all of us so returning our gratitude thru financial contribution is the right thing to do.
• Starting Tuesday, the 5:30 am and 5:30 pm beatdowns will be held at Highland Creek Elementary.  The 6:30 am will be held at the Ridge Road Middle School.  For the 6:30 am PAX, please be careful since you have an influx of car heading to the elementary school.
• Mettle on Monday will continue to be at the HC Sports Club.
• For November last year, we did a “No repeat November” where pax could only Q once.  This year with the additional beatdowns we have, that would be a monumental task. Therefore we will keep the “No repeat” except is no repeat in the same week.
• Always a pleasure leading this group.

Poutine

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