Nostalgia

Preamble:

YHC gets nostalgic during the holiday season and found himself thinking back on his favorite beatdown elements of the year. Thus today’s beatdown was a best of 2019 medley. Cutting prominently through the gloom was YHC’s favorite beatdown soundtrack, Ha-ha’s Muse playlist (or close to it):

Warm-O-Rama:

The rain was heavy and the wind was cold. So at 5am in lieu of the typical favorite extra credit Shield Lock Run, Animal led YHC in a parking deck run of Shield Lock Stadiums, moseys and sprints. Then at 5:30, six strong PAX gathered in the parking deck and warmed up with SSH, WP, Windmill, IW and arm circles. Mumble chatter on finding a more creative name for arm circles.

The Thang:

YHC’s favorites of 2019:

• Favorite IronPax: Meter’s 43 (1 round)
  • 10 Pull-ups (modify to bent-over row)
  • 15 Jump-over burpees
  • 20 Curls
  • 25 Squat thrusters
  • 30 Crunchy frog / Reverse LBC hybrid

• Favorite Hooch: Boomer’s Marine tribute workout (1 round)
  • 10 Pull-ups (modify to bent-over row)
  • 25 Merkins
  • 25 Big Boy Situps
  • 25 Dead lifts
  • Bear crawl (no coupon drag this time – didn’t want to damage the pavement)
  • Mosey around the parking deck (no coupon)

• Favorite downrange routine: From F3 Hilton Head Island, parking deck partner mosey w/pain stations.
  • Partner up. Three landings in the parking deck. Partners mosey together between each landing. At each landing, Partner A does reps while partner B holds static, then switch. After top landing, partners mosey all the way back down and collect the PAX before moving onto the next pass.
    • First pass. Each landing: 15 merkins | hold plank, switch
    • Second pass: 15 big boy situps | hold 6 inches, switch
    • Third pass: 15 Bonnie Blairs (each leg) | hold Al Gore, switch

• Favorite downrange routine brought back home to the Hooch / Bridge: From F3 Chicago, Doomsday Clock
  • In a circle, all PAX hold plank.
  • One by one each PAX does one merkin and counts the increment.
  • PAX fail out if they touch a knee.
  • Go till last man standing.
  • Congrats on the win, Ace! About 260 or so total merkins among the 6 PAX.

• Favorite Mary: Also from F3 Chicago, Breakdance.
  • Then in the round robin we did dying bug, lying down leg lifts and Russian leg lifts

COT:

Prayers for Pooh Bear’s mother battling cancer, and for him to have the strength and calm to be a HIM to the rest of the family. Prayers for all PAX to be servant leaders to those entrusted to us.

Animal’s VQ at The Hooch this Monday 12/16. Don’t miss it!

Naked-Man Moleskin:

2019 was a year of acceleration for YHC, much thanks to the mighty PAX in the gloom. It was easy to be nostalgic and think back on my favorite beatdown moments; the hard part was picking among so many good options for what could fit into a 45 minute window. Looking forward with anticipation to growing shoulder to shoulder in fitness, fellowship and faith with my F3 brothers in the year ahead.