AO: Terminus
QiC: Gates
Pax Count: 3
Pax List: Buttercup, Gates, Martina
FNG Count: 0
Downrange:
To celebrate the 11th anniversary of the first ever F3 beatdown on 1/1/11 the PAX at Terminus dug the Backblast 001 from the vault (check out the link for details) and did a modified version.
Warm up:
Warmup was the run to the Active Oval and due to 70 degree weather the PAX were ready to go
The Thang:
Introduction to basic exercises (no intro needed but we focused on form most were 4 count with 10 reps)
- Merkin/American Pushups
- Wide-Arm Pushups
- Diamond Pushups
- Partner / Inclined Pushups (we subbed out with Derkins)
1 x AG track (1 x around Active Oval – .52 mile)
Introduction to basic exercises (cont.):
- Knee-Up +The Dolly
- Flutter Kick
- The Little Baby Crunch
1 x AG track (Active Oval)
Introduction to basic exercises (cont.)
- Side-Straddle Hop
- Squat Thrust
- Mountain Climber
1 x AG track (Oval)
Monkey Shockers:
Mixing the basic exercises in sequence, three in a row, with short rest in between.
3 in a row (we did 3 rounds of this – all at 10 count)
Mosey to dock house/dock for Jacobs Ladder Burpees (run from bottom of stairs to top for burpees increase to 5)
At dock house 60 seconds of People’s Chair with a modification of Backblast 001 (instead of Qrusade tradition of calling out men that should be present, we shared names of men no our EH list for 2022)
Mosey to start for 3 minutes of Mary PAX choice with 11 reps per exercise in honor of 11th anniversary (Freddie Mercury, BBS, and High Dolly)
CoT:
Check Slack for all the details on January 2022 events, Q School Friday 1/7 at Hot Tin Roof; thanksgiving for recovery from illness for Buttercup’s family and those that cared for them. Closed in prayer of thanksgiving for new year and those that are traveling back.
Naked Man Moleskin:
Buttercup shared his tradition of asking questions on New Year’s Day: favorite food, song, book from past year for example were a few of the questions. We shared a few during our 10 count break or during the running portions. What did we learn? Buttercup can crush cereal of all kinds including a mix with peanut butter and frozen berries and that we’re still waiting on Martina’s T Swift themed beatdown. Happy New Year!