08/17/2021 - The Citadel - B.E.A.S.T. Unleashed
AO: The Citadel
When: 08/17/2021
PAX:
Number of Pax: 5
Pax Names: Calvin Klein, Cousin Eddie, Half Price, One Bar, Puddles,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Most of my Q’s at this AO have been run clubs so there are so many choices for me from my catalog. Bring that coupon and HC in the thread. SYITG!!
The Scene: Mid 60’s and clear. I arrived right before 5 to check out the distance from the church parking lot to the baseball diamond. Not too bad. No set up needed. As I was coming back, I saw CK, then 1 Bar, Puddles and finally Half Price. It was time to go!
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Neck rolls – IC (4 count) x 10 each direction
Arm circles – IC (4 count) x 10 forward and backward (palms up when BW)
Trunk rotation – IC (4 count) x 10 each direction
Triangle Tap – IC (4 count) x 20 Left to center to right then up
Monkey Humpers – IC (4 count) x 20
Mosey with coupon to baseball field
The Thang
Unleash the B.E.A.S.T
Partner up. One PAX is doing the coupon exercises while the other is getting into the mind of a beast. And you really need to immerse yourself into the way each one of these beasts moves to execute the exercise. Since numbers were low, I asked teams to plank for the 6 between each one.
B – Bear Crawl to first base and back – Coupon Curls x 200 per team.
E – Eagle’s Nest/Flap – Lunge walk one step, overhead clap, perform 1 squat, lunge walk with other leg, overhead clap, perform 1 squat, repeat to second base and then back – Coupon/Bleacher/Bench Dips x 200 per team.
A – Alligator Walk to third base and back – Walking Merkin. Alternate stepping hands forward on successive merkin reps. You know…like an alligator walks, but with merkins. – Coupon Rows x 200 per team
S – Sneaky Gorilla to first base and back – Facing the side, drop to a low squat and put knuckles on ground. Kick one leg out to the side in the direction you will be traveling (you’ll be in a low lateral lunge). Slide across to a lateral lunge with the other leg straight, keeping knuckles on the ground as you slide. Now spin around 180 degrees, kick the new front leg out to a lateral lunge, slide across, spin, etc. Resembles a gorilla trying to tip-toe/sneak into a room. – Coupon Calf raises – 200 per team
T. – The Lion King – we all did 25 reps together as it was already 5:54.
Mosey back to flags for Mary
Mary
Plank – 1 minute
Cobra – 30 seconds
Downward Dog – 30 seconds
Child’s pose – 30 seconds
Recover, Recover
Circle of Trust
Announcements
Sign up for the 5K
See the info channel on Slack
Prayers
Rusty and his family
All those in Afghanistan
Teachers
Sun Devil and his family
Naked Man Moleskin
Maintain positivity as much as you can throughout your day. Try to always flip your thinking into owning the moment for yourself and not letting other forces take it away.
If you are cut off in traffic, pray that the driver gets to their destination safely.
If you are running late, know that you will get there when you are supposed to.
A lot of my anxiety is within my control in that I control my reaction to the triggers that make me anxious. I’m working on owning my time so that I have more to give to those that need and deserve it.
Peace,
Cousin Eddie