Posted on by F3 The Capital

Q Backup Beatdown

AO:  The Patriot

QIC: Jenner

THE PAX: 

Monk; YNAB; JAG; Lazlo; Maj. Payne; Two Percent; Three Mile; Wild Thang; Shark Week; TÏesto; Sunshine; Lucius; Elvis

 

This weekend featured a whisky and poker event at the excellent host, YNAB’s house. For some reason, maybe too much scotch or maybe it was too many pancakes, but nobody was stepping up to take the Q over the weekend. Just like dust accumulating on an unused ceiling fan, there were several exercise ideas in my head that I knew I could throw together for a decent beatdown. So I told the PAX that unless somebody took the Q, I was going to invoke QBB – Q Backup BEATDOWN. In the morning, YHC saw there were no takers and the weather was 43 degrees; perfect weather for shorts and a t-shirt. Let’s get this going.

THE WARM UP:

  • Run to other side line for 1 burpee and back and SSH
  • Run to other side line for 2 burpees and back and Windmills
  • Run to other side line for 3 burpees and back and Leg Swings finishing with a reverse lunge squat hold to stretch out the hip flexors. At this point, I’m sure Monk was glad he came as some running was most likely in store.
  • Run to other side line for 4 burpees and back and LBACs. Shark Week already found the need to shed layers (not his pants).
  • Run to other side line for 5 burpees and back and Cherry Pickers

THE THANG:

Continuous Catch Me if You Can: The PAX paired off and lined up at the 10 yd line.

    • Round 1: Partner 1 performed 5 Merkins as Partner 2 took off running backwards. Partner 1 would run after Partner 2 and once catching up to them, the roles would reverse. Partner 2 would get down and perform 5 Merkins as Partner 1 ran backwards ending up somewhere near the 10 yr line give or take. This was done a few times, and somehow nobody ran into each other, until YHC called recover.
    • Round 2: Partner 1 performed 10 Bonnie Blairs as Partner 2 took off bunny hopping backwards. Once finished, Parter 1 would bunny hop forward until catching Partner 2. Repeat until the legs gave out and YHC called recover.

Ricky Bobby with Burpees:  The PAX assembled into 2 lines and moseys around the track. The last man in each line would drop and do 3 burpees and then run to the front of the line. After one lap around we continued over to the Arena.

The Arena:  The PAX performed 2 rounds of Toe Touches x 20, slow count Jump Squats x 10, slow count* Merkins x 3 plus regular Merkins x 10. Second round spiced it up with 5 extra reps per exercise and Jump Squats would finish with a Box Jump.

*slow count, aka weird count – 10 seconds down and 10 seconds up

The Race:  Starting at the top of the steps at the back of the Arena, the PAX had a decision to race to the basketball court goal lines by running either clockwise or counter-clockwise around the school. Some thought it was obvious that going around by Samara would be the quickest. Ready…let’s GO! Off towards the parking lot and swimming pool. A few of us were intent on proving the Samarans wrong. I wasn’t sure who was on my heels, but they were close so I started running like I was playing Ghost in the Graveyard. Not sure who got to the basketball court first this dark morning, but after my first Inch Warm Pushup, I could see the orange vest and solo silhouette of Three Mile on the other side of the court already making headway. This was going to be tight. In the end, my group was last to arrive at center court. The punishment was quickly doled out with the losing group doing Traveling Burpees the length of the basketball court. The winning team rested and smiled as we struggled past them. Once the losers were out of their way, the winners performed a short set of Traveling Burpees to cover the width of the basketball court.

One Arm Wall Erkins:  The PAX again assembled into 2 lines and Ricky Bobbied with Burpees towards the pull up bar and then jumped the fence. A quick circuit was performed where we had a few PAX lined up to lunge walk from the end of the wall where it was low to about the middle of the track’s curve where the wall was its highest. Starting on the second to highest part of the wall down to the end where it is real low, the PAX lined up about 3 per each wall section and performed 5 Wall Erkins with each arm. Then we shifted right moving onto a lower part of the wall and getting more horizontal and difficult on each shift. Before we knew it, we were doing full-blown one arm merkins. Get some! Once at the end, a slow lunge walk back to the high part of the wall completed the circuit.

THE MARY: 

50 LBCs. Short and sweet.

THE COT: 

It was a balmy 43 degrees, perfect for shirt sleeves and a high energy workout. So I was a little glad that no one else took the Q so I could reward the PAX with a fast paced workout. There were a few pauses or slow count exercises thrown in there, because we all need breaks. Life is fast paced with work and family. Take the time to pause and take a break, especially around the Holidays, so you can be prepared for when life picks back up again.

Leave a comment