December 29th, 2020 By Poutine

6 PAX took advantage of an extra hour of sleep and joined the 6:30 am beatdown lead by YHC.  As YHC was driving to the Middle School, the moon was spectacular and provided lots of lighting and extra Q-drenaline.  YHC was also sporting new workout gloves, courtesy of Santa so the PAX were in for a energized beatdown.  Since YHC was out of town for the Mettle Monday, some heavy lifting was on the Q-sheet this am.  A full disclaimer was given, including reminder about social distancing.  The Highland pax do a good job with the social distancing, so we have to give credit where credit is due.

WARMARAMA

• Mummy IC x19
• Skiers IC x15
• Prisoner Squats IC x12
• Gremlin IC x10
• Plank-A-Rena x5

THE THANG

Circuit 1:  Parking space plank walk + Merkin.  Side plank to the left to end of the line, do 1 Merkin before planking forward to the next line.  Do another merkin before plank walking to the right.  Keep moving side to side and forward + 1 merkin at each transition.  Keep going until partner complete island loop for 3 rounds.

Circuit 2:  Retrieve cinder block and bring back to bus parking lot.  Murder bunny across parking lot, do 20 WWII on the other side and Murder bunny back across parking lot and do another 20 WWII.

Circuit 3: Partner circuit where partner 1 performs exercise below while partner 2 runs to 1st BasketBall post and back.

1. Skull crusher
2. Curls
3. Squat Thrusters
4. Bent Over Rows
5. Chest Press
6. Shoulder press
7. Brick swings
8. Dips

MARRY

1. Poutine Low Flutters IC x15
2. 1-minute abs X 2 rounds

COT

MOLESKIN

• Great to see a few new faces lately to the 6:30 am beatdown, including @gordo.
• As we were lining up on one side of the parking lot with the cinder block, @powerball said he was going home if we were doing Murder Bunny. Well he must have read YHC’s mind.  Fortunately, @powerball stayed but instead took his anger on the blocks yelling Murder Bunny, Murder Bunny across the parking lot before actually smashing one of the cinder block later on.  Now he needs to make a trip to Lowe’s and buy a new cinder block.  You break, one you buy a new one!
• @sparky said his back would hate YHC later on today.  To ensure full balance of back and abs, 2 rounds of the 1 – minute abs and some modified Low Flutters should do the trick.
• There will be a convergence at the Speedway on January 1st which will be the first annual MECA beatdown.  See @dutch boy for additional information
• For those who would rather be in smaller New Year’s Day beatdown, Highland will push its start time from 5:30 to 7:00 am at the Elementary School.
• The Gremlin is still on January 30th.  Even if you are not planning on going, please consider buying a cool Gremlin cotton tee for $10.  All proceeds will go directly to the Pinto family since we have sponsors covering the cost of the shirts.
• As we are about to start a new year, many men out there will make new year resolution.  Let’s reach out to some friends and neighbors who could benefit from what F3 has to offer.
• Some of the PAX were sporting their new F3 apparels.  Great discussion about the Mud Gear shirt and how short they are. After further discussion, @gordo determined that the shirt were not too short.  It was  matter of some belly’s sticking out too much or in YHC’s case it was the big chest.  LOL!
• Have a great week!

Poutine

 

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