December 15th, 2020 By Poutine

YHC lead the 6:30 am beatdown this am and by 6:27am was looking at empty parking lot. Then @sully showed up and as we were ready to start half a$$ disclaimer, we spotted @ONJ big SUV, which is 1 of the 6 cars he takes to the beatdown.  ONJ’s car selection for the morning leaves the rest of the PAX in guessing game.  We started warmarama and half way around the island in front of RRM, @tootsie showed up.  Apparently he was 15 minutes early but when to the elementary school and was chatting away.  That is what happens when you don’t read Slack or look at SUG.  All half way kidding aside, we were glad @tootsie came out of hibernation to exercise with the 3 Respects.  We moseyed to the back of HCE for warmarama.

WARMARAMA

• Mummie IC x19
• Skiers IC x15
• Prisoner Squats IC x10
• Gremlin/Penny Picker/Weed Picker IC x10
• Mountain Climbers IC x15

THE THANG

Moseyed over to small storage/mechanical building behind HCE for rotation of 15 wall sits with shoulder presses followed by 15 donkey kicks, all in cadence.

Moseyed to the back of the parking lot observing the tire skid marks left by some knuckle heads.  We then partnered up for the following pain stations, which was learned from a beatdown lead by @gamma last week in Harrisburg for his 50th.  YHC thought it was really good and wanted to share with the Highland Pax.

Partners collectively do 25 burpees, 50 big boy sit ups, 100 mountain climbers and 200 merkins.  The partner at the bottom of the parking lot is the counter and continue counting the reps until his partner runs to the first basketball post and back.  When all stations are completed following the 200 merkins, you continue working you way down with 100 mountain climbers, 50 big boy situps, and 25 burpees.

After completion of the brutal exercises above, partner 1 would lunge until partner #2 would run to the 2nd basketball post and back.  Then partner 2 would start his lunge walk where partner 1 ended while partner 1 ran to 2nd basketball post and back.  We kept alternating until the lunge walk reached 2nd basketball post.  From there, we then performed broad jump with burpee while partner 2 ran to the big rock and back.  We heard some serious grunting from @ONJ for this exercise.  @tootsie even reminded YHC that it was 7:05 hoping YHC would start ramping things down.

We then moseyed to the front of RRM for 15 dips IC.

MARRY

• Alternating Toe Touches IC x15 since PAX didn’t want to do Crab Dancer
• Poutine Low Flutters IC x15
• Stretches of the IT bands, hamstrings as well as shoulder and triceps

MOLESKIN

• @ONJ’s sister is improving in her battle against cancer.  Thanks for the prayers
• Prayer request for my father in law who is struggling mentally following long cancer battle and now in deep depression.
• Prayers for the Covid vaccine roll out and effectiveness as our country and world need some relief from Covid.  The toll it is taking is historical and will be felt for a long time.
• The Gremlin event is still one.  Please consider purchasing the $10 Gremlin cotton T, which is really cool.  What is even cooler is that all proceeds from T-shirt sales will go directly to the family thanks to our wonderful sponsors.  BTW, those sponsors are F3 business owners.
• We still have spots open on SUG, so pick up a few of those.  You’ll be happy you did.
• As always, a pleasure to lead.

Poutine.

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