PREBLAST 08–22–2020 – The Mick’s Wished I had Fartsacked Beatdown
Weather – 64 and spectacular (sad it isn’t going to last much longer)
Pre-Ruck Pax – The Mick, Atticus, Mufasa, Fonzie, Lights Out, Pac Rat (I think that is right. Atticus and I were two blocks, then three blocks ahead of everyone else. I lost track of who was in our dust. Thanks Atticus, that was my fastest pace of all time! Han Solo ran while we rucked.
Pax – The Mick (Q), Atticus, Mufasa, Fonzie, Lights Out, Pac Rat, Optimus, Bob Vila, Taxman, Hans Solo, HHH, Dr. Freud, Bozo, Scarecrow, Spur (who ran) (and Tank was at Chicago at the Bean)
Warm-up (5 min)
Light Pole Lap
Mosie to Northwest lot
15 Abe Vigoda (windmills)
15 Bean Pickers
15 Arm Circles each direction
Deconstructed Burpees – (Proper form is: Squat-Thrust-Merkin-Thrust-Squatjump we did not do the second thrust because my toes cant take it) 10 to 7 so 10 squats-10 thrusts-10Merkins-10Squatjumps then 9-9-9 then …7 …you get it if your even reading this)
First Thang – 45’s a gym workout (20 min) – All exercise done with Coupon in hand civilian count by Q
45’s are three exercise in the same family done 15 reps each consecutively with only a pause to change position slightly
45 Bench Press (on six) – done 3 sets of 15 without putting weight down
LBC-WWII-WWI
Romanian Dead Lift – Traditional Deadlift – Stiff Leg Deadlift (look em up for proper form plenty of videos)
Standing Side Twists – Center to Right – Center to Left – Right to left and back to Right
Bent Over Row – RH-LH-Both Hands
Overhead Press – front of face-top of head- skull crusher behind head
Curl – down to 90 degs (waist) – 90 (waist) to chest – down to chest
45 Bench Presses – OYO
Second Thang – Lazy Dora (no running – exercise is timer – other partner holds a position)
P1 – Partner 1, P2 – Partner 2
Set one: P1 Plank, P2 10 Freddy Mercury’s TOTAL 100 as Team
Set Two: P1 Leg Raised (or raises) coupon held over chest, P2 30 LBCs with coupon TOTAL 300 as Team
Set Three: P1 Superman, P2 30 Low Flutters TOTAL 300 as Team
Third Thang – Leg Wrecker
Partner Up about 20 yards apart (across 4 parking spots)
Partner 1 moves to Al Gore – Partner 2 does Lt Dan to Partner 1
Partner 2 does Lt Dan to Partner one’s original spot, while Partner 1 does Al Gore
When Partner 1 gets back to the original spot stop and recover
Repeatto for 4 sets total
Mosie to Back Entrance Sign
Forth Thang – Quarter Pounder
Suicide – Run to Light Pole do exercise run back to sign run to next light pole
First pole 25 squats
Second Pole 75 or a lot of IST’s (Q called it after about 40)
Third Pole 100 High Flutters (Q called it after about 45)
Back to Parking Lot – line up on longitudinal lines with partner
P1 Sprints to P2, P2 does 10 Merkins the sprints to where P1 was
Repeat this circuit until each partner has done 40 merkins
Mary
For Mary we stretched. Started with a downward dog stretch – then Bird Dog pointing, not moving, but raising each hand, opposite leg once each – then Superman as a stretch not an exercise
Prayers
It was a great morning, so a prayer of thanksgiving, and then for Fonzie’s Family, for Lights Out family and for Tank’s daughter.
Moleskin
Ok first off I screwed up on the Dora. Set two was only supposed to be sets of 20 not thirty. Overall, it was a great morning, although everyone was pretty quiet. The whole Pax worked hard and in the end have not heard about too many sore muscles just tired bodies all around. Well one casualty, Fonzie, who during the Beatdown kept telling me he could feel his back getting tight. He did require some TLC later in the day and needs some R&R for his back. We all wish him a quick recovery.
Hans Solo and Bob Vila were back. Nice to see them. Bob Vila killed it well done. Hans Solo got through it. It was my first Q with Bozo and as best I could tell Scarecrow pushed him through and he did well.
I noticed a number of Q’s recently where the count was 15 instead of 10. I found that 15 sucks, I am so programed for 10. Time for a change so 15 it is! While looking at the Exicon for something, I saw 45’s. And the Beatdown was born. 45’s combine my desire for 15 reps along with my love to train with weight. We ran a lot this week, so I did not want to focus much on running, and so the Lazy Dora (which I have done before). Top it off with the fan favorite – the Leg Wrecker and you have a Beatdown. I hope you all enjoyed it as much as I did. As always thank-you for the accolades, they always bring you back to Q a next time.
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