f3nwind

22 Pax came out to the Thursday beatdown. All got ready to play an early round of golf as we warmed up several of the core golf muscles. Pax were Groening, Scarecrow, Bozo, Trader Joe, Al Gore, Atticus, Optimus, Kato, Chumbawumba, PacRat, Gatsby, Crash, Editor, OCB, 10k, Dr Freud, HHH, Fat Tire, Pheidippides, 2005, Campbells and Heisenburg(VQIC).

Introduction:   Really wanted to repeat the first beat-down I attended by Mr Incredible. Kind of a block complex steal the flag routine. However, I was encouraged to come up with my own idea. So, after a lot of thought this is what I came up with.

Warm Up – Using a golf club for each movement

• 12 IC– Shoulder and Neck Disassociation ( Arms held straight out to begin, Move arms overhead ( feel the lats under your arms stretch) Next slowly turn your head left on 2 and right on 3, Returning arms forward for ONE – REP)
• 12 IC – Slow Arm Complex,  4 count. Forward then reverse – Change arms and repeat.
• 10 IC – Bean Picker
• 10 OYO – Close the Door – Leg/Hip Rotation – Forward then reverse – Then do the Other Hip
• 12 IC – Perfect Squat with arms held overhead.
• 10 IC – Lunge/ Tilt –  Left Leg forward then  Tilt upper body left,   Lunge right leg – tilt body right. 
• 10 IC – Lunge / Rotate – Lunge left leg then rotate upper torso left,  lunge right leg and rotate torso right.  
• Return golf clubs and do a light pole lap.

The Thang: A to Z Workout

• A – Alphabet (or ABCs)          On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred.
• B – B.O.M.B.S      OYO – 5 exercises –  5 Burpees, 10 Overhead Claps, 15 Merkins, 20 Big Boy Sit Ups (WW I)  and 25 Sqauts.   For this OYO –  wait until all complete before next phase.
• C – Colt 45  15 lower half curls, 15 upper half curls, 15 full curls
• D – Dead Lift              25  -Civilian Count – Dead Lifts –  ( Up ONE, Up TWO, etc) 
• E – Elf on The Shelf – Pax Circle up, then on your six,  – Pass your coupon from left to right,  then Reverse
• F – Fire Drill                1o  repeats – Running in Place Until each person calls Fire, Then you drop to the ground roll right, do a merkin, then roll left and get back to running in place.
• G – Ground Pounder               13 IC , Holding coupon to the chest, Lift overhead, then to the ground, and then back to the chest. (Three Count – One Up, Two to Ground, Three to Chest)
• H – Hillbillies               10 IC, Right elbow to right leg – then left side, 4 count. 
• I – Indian Run          Parking Lot Lap – Indian Run.
• J – Johnny Cash       All pax do a slow flutter, while we take tuns doing  ( 5 ) – WW I, call out   your count. Next Pax starts at three.  ( Big Group today, we had the last six Pax do WW1 Together) 
• K – Knee Merkins     15 Knee Merkins   – OYO (Reminder of my 1^st day – one year ago.)
• L – LBC         10 LBC – OYO
• M – Makhtar N’Diayes             8 IC – Plank to elbows and back to plank
• N – Noonan (modified)         One light pole lap with your coupon – Mosey Speed – Let’s try to stay grouped Leave no Clydesdale behind.  Carry overhead for greater difficulty.
• O – Outlaw 12 IC – Sitting in the position – hands supporting you, keep your feet together and make a big “O” with them. 12 right and 12 left
• P – Prisoner’s Squat                  12 – Civilian Count  -A squat performed with hands on your head or laced behind your head.
• Q – Quiet Time          Lets do a silent recovery – count – for rest.  Time Bomb count.  
• R –  Richard Simmons             10 IC – Each Legs.  ( This is a lay on your side Fire Hydrant) Keep Legs bent @ 45 degrees.
• S – Side-straddle Hops           10 IC – Four Count
• T – Toe Touches        10 IC – Similar to Bean Picker, but instead of aiming to between your legs you try to touch your toes (left – up – right – up ,  That’s 1)
• U – Up downs            10 repeats – Running in Place with high knees. On Q’s DOWN signal,  chest hits the asphalt and bounce back up and resume high knees running.
• V – Vertigos                Run –  but with each step you rotate so that you are always spinning as you move forward
• W – Walk Like An Egyptian    Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once.  Lead Pax Calls out next lunge.
• X – X-Factor                12 IC –  on your 6 with your arms and legs spread out to resemble a X. Start  with right arm touching left shin, down then V up again with left arm touching right shin. The opposite arm and leg stay down.
• Y – Yeti      12 IC – Lay on Belly arms straight out overhead, then to Y then to T, then back to I
• Z – Zottman Curl      10 OYO  – A slow curl that rotates the coupon so that hands are facing up when lifting, then down when descending.

Moleskin:
What a difference a year makes. To all of you who repeatedly take this Q on your shoulders and figure out how to get us all sweaty, BPM’s elevated, and getting our bodies in tune. Thank You. Hopefully fun was had by all and it was very cheering and scary to see all of the faces out this morning. Will really think about what I can do for the one next year.  Thanks for all of the love and support. What a difference a year makes.  Kudos to Kato for the signature Heisenberg move.

COT: Remember our teachers, the people they teach and that we are all called to be teachers in life. To God be the Glory.