Conditions : 55F and the ground was wet from some overnight rain, but not soggy
Q : Spike
Beatdown : 11 PAX Posted
YHC rolled in and saw a large group of men gathered on the sidewalk wearing dark clothing and the hype train was on! Noticing the FNG, YHC went heavy on the Disclaimer, even go into the 5 core F3 Principles, and asking for an “aye” before proceeding!Warmup :
- 10x SHHs IC
- 10x Arm Circles IC
- 10x Chinooks IC
- 10x Circle Arms IC
- 10x Sprinklers IC
- 10x Daisy Pickers IC
- Plank Position – push down on toes (heels to ground) into Cobra stretch
- Best Stretch Ever – right leg 10 seconds, left leg 10 seconds
- 10x Plank Jacks IC
YHC had the PAX number around the ring. The first PAX was going to take the sandbag, so everyone had to know their number.
The Thang : Catch the Mustache if you Can (a tweaked version of Catch Me if you Can)
1 PAX takes off with the sandbag at a brisk walk or mosey : Rest of the PAX does an exercise.
All PAX run to catch up. Hand sandbag off.
YHC thought to spell out MUSTACHE during the beatdown because he’s been trying to grow a handlebar mustache recently. 🙂
Mountain Goats (mountain climber with kick) x10 IC
Up-Downs (high knees, chest to the ground, back up) x10 IC
Seal Jacks x20 IC
Tempo Merkins x10 IC
American Hammer x15 IC
Carolina Dry Docks x20 IC
Hip slappers x15 IC
E2K x10 IC each side
YHC was thinking we’d get in 4 laps (2.0 miles) and maybe go through the MUSTACHE routine 3 times. Turns out that when you put a 50 pound sandbag on an F3 dude, he takes off like a shot, trying to lose everyone else! YHC thought “maybe a guy would go 100 or 200 feet,” but we had PAX doing like 1/4 mile before we caught up to them!
Nevertheless, we only got in a full MUSTACHE (and part of an M and U) before we head to the bandstand at the AO to finish with some MARY.
SQUAT POTATO (before mary!)
Hot potato in squat position. PAX form a circle with everyone facing out. PAX then pass a heavy object around the outside of the circle while in squat position until the Q says halt. We got in 4 rounds before we did some 6MOM.
Mary :
10x Flutter Kicks IC with hands under your 6
10X Flutter Kicks IC with hands out to the side
10X superman swims IC
10X toe touches IC
10X Freddy Mercury IC
Counted off, name-o-rama and named our FNG Nightstick, who was a former police officer, and currently works at security for an all girls school!
Prayers for a PAX’s father battling cancer, and another PAX’s M with job decisions.
As always, a pleasure to lead the men! YHC really thought it was going to be easier than it was to catch up to the guy with the 50 # sandbag, but wow, they were taking off!