Day: October 15, 2018

If Insanity is defined by repeating the same mistake multiple times then clearly this set of pax was nuts! Eminem straight outa metro showed up to deliver a painful reminder of that at The Yank Saturday morning . Went like this:

Mosey to school back entrance.  Warmup by moving down entranceway with walking imperial walkers, lunges and bunny hops.

Circle up for burpee escalator.  10 SSH, 1 burpee, 10 SSH, 2 burpees, 10 SSH, 3 burpees …. 10 SSH, 10 burpees.

Short mosey to school wall.  Two rounds: BTW with 5 hip slaps, PC, 10 donkey kicks, PC with air press, decline Peter Parker, PC with set of LaLanne.

By this point it was apparent a pattern had been set and WE were going to follow it! So we did along with the Nantan, kicking and screaming along

Grab some curb.  10 Mike Tysons, bear crawl across to opposite curb, walk back.  8 Tyson’s, bear crawl, walk back …. 2 Tyson’s, bear crawl, walk back.

Jog to picnic benches.  Three rounds: 10 derkins, 10 step ups each leg, 10 1-leg dips each leg, 10 1-leg LaLanne’s each leg (IC), 10 reverse grip inclines.

Mosey to fountain.  Five laps: down sidewalk, make a left, up the steps to Main Street, down Main to statue, turn left, bear crawl down steps, back to fountain.  Pause for 20 LBC’s each lap.  Most did 5 laps, a few did more.  Gold Digger did somewhere between 40-50.

Short trip to concrete pad (got to be a name for this spot, I’m sure) for plank, merkin and ab work to finish up.  Planks included John Travoltas, reverse planks, and reverse plank Peter Parkers.  Merkins included 10 Superman’s, 10 double wides and 10 merkin plank jack combo.  Ab work included dieing cockroach, dolly, Russian twist, and rosalita.

NMM:

Repeats and repeats added up to beatdown delivered by our metro brother this morning. Wonderful fall morning though! So it was not as bad as it could have been. But it was bad!

From Eminem:

Thanks Tesla for the invite to Q and thanks to The Yank pax for the welcome.  Much appreciated!  Lots of fun and I look forward to coming back soon.

Disclaimer:

Warm Up:

SSH – 20 in cadence, finish up just in time as Dr. Feelgood arrives on scene

Merkins – 15 in cadence

LBC’s – 20 (maybe?) in cadence

Squats – 10 in cadence

Pledge:

Off to mosey……

Grier, stop at bottom of sidewalk.  Back to the Basics, Dora 1-2-3’s….5 Pax with us, split into two groups.  100 merkins, 200 squats, 300 scissors.

Single Dora’s – Focus is on AB work

Homer/Marge – 200 (stopped around 120-150, did not want to wear out lower back’s)

Freddie Mercury – 200 (single counts)

Headed to Grier field –

Uh oh,……….let’s do this.

One partner (same partner) does Burpee’s while’st the other runs down beside the gymnasium, down the steps, back up and back to start.  Probably allows for 10-15 if you are Whoopee or Roscoe, and 2 or 3 for me but we got the job done.  2nd round was to be Homer/Marge but I was concerned for lower back’s so we modified and did another round of Burpee’s.

Curious at that point what ReRun (who has the Q this coming weekend) needed with a 1/2 wall and Whoopee knew so we moseyed to the side of the building for some partner wall merkins.  Partner 1 holds feet up in the air and squats or presses with partner 2 who is doing merkins with hands on the wall.  Unsafe for all involved, so we did a few more rounds.

Time moving fast but we must press on.  Came up with this idea while driving, wish I had not.  Partner 1 (same partners) planks while’st partner 2 runs around the track one time.  Again, a good 1.5 – 2 minute plank for Whoopee and Roscoe, 5-6 minute plank if you are waiting on me.  DDC and Dr. Feelgood both kept me to a respectable plank time hoofing it around the track.  Round’s two and three were going to be 25 each of merkin and squats and CDD and LBC but we did not get to that.  I was done with running, modified now exasperated weinke (due to the full body massaging technique it gave to Whoopee).

Mosey to table’s, got two round’s of Lindsey’s/Forties in, 5 burpees for the train (that was DDC’s idea, I was perfectly willing to let it go) . Time to go home, just like I love, finished the run while the sweet bells start chiming, boom…..8:00  Ended in a SCOT (semi circle of trust) due to the sun, which I was facing.

Announcements:

Bourbon relay in progress

Sign up for the Christmastown 5K, 200-300 spots +/- left

Upcoming Gashouse Schedule:

10/20 – ReRun (Linus’ brother coming across the river to Q bootcamp)

10/27 – ShortSale

11/3 – Goose returning from the Merchant Marines

11/10 – Veteran’s Day observance convergence, overwhelming thought is this will be at the Yank (Roscoe and Short Sale as Co-Q’s)

Concerns:

Anchorman – Torn calf muscle

F3 Brother’s who we have not heard from in awhile.  Bandit returning soon (he better if he wants to keep up with Goose), JK2, hoping they all return

Timeframe – Healing well from job injury

Beautiful morning, great time, honored to lead.

Aye…..Linus

WARM UP: 25 SSH IC, 10 Squats IC, 10 Merkins IC, 10 LBCs (once I got the hang of it), 10 Peter Parker Peter’s IC

PLEDGE

THANG:

Mosey a few blocks away to McQuitter Wall

12 Dips IC, 12 Derkins IC
10 Dips IC, 10 Derkins IC
8 Dips IC, 8 Derkins IC

Mosey on dow to 2nd St.
Starting at the Traffic light.
10 Lunges, 10 Monkey Humpers. Repeat for the entire block.

Recover

10 Freddie Mercuries IC, 20 Flutterkicks IC, 10 American Hammers IC.
10 Merkins IC, 10 Peter Parkers IC
REPEAT
10 Freddie Mercuries IC, 20 Flutterkicks IC, 10 American Hammers IC.
10 Merkins IC, 10 Peter Parkers IC

Recover

Mosey to Piedmont Charter Steps.
10 Merkins at the bottom, run up the steps and hit 10 Squats
Repeat 10 Merkins at the bottom, run up the steps and hit 10 Squats

10 Derkins at the bottom, run up the steps and hit 10 Imperial Squats
Repeat 10 Derkins at the bottom, run up the steps and hit 10 Imperial Squats

Mosey to the Bus Station:
5 Burpies, 20 Flutterkicks IC, 10 American Hammers IC

Mosey back to the Pavilion

DEEP SEA DIVERS – 3 steps, 5 slappers per step.

Few More Flutterkicks to close out the Friday morning beatdown.

BOOM

Roadie Shared a good story about listening to God. Don’t ignore the voice that prompts you to do things you wouldn’t normally do.

Looking for a new Site Q.  I’ve been at the Pavillion for a couple of years now and it’s time to share the goodness that is Friday Morning Beatdowns.  Speak up if you’re drawn to be the one.