Beatdown 101 – “Have You Seen Junior’s Grades?”

Beatdown 101 – “Have You Seen Junior’s Grades?”

Workout Date:





Sade’, Brown Bag, Sunshine, Rubber, Castaway, ERC, Texas Ranger, Quaker (QIC)

The Thang:

AO: The Village

Conditions: 66 degrees, perfect


It’s been a while since YHC signed up to Q. Although the Region has been physically open since May 4th, YHC has been slowly easing into a regular routine – making 3ish workouts each week and/or run or bike in the evenings. Spork contacted me about Qing BombSquad this month, so as I was taking a look at the Q sheet I was pleasantly surprised to find that there was an open slot to Q at the Village today. Great! Sign me up! It’s time to knock the rust off and see if YHC remembers how to write a Weinke, call cadence, & write a Backblast

Now that Q was committed, it was time to think of an appropriate beatdown worthy of my long hiatus. Inspiration didn’t strike until 8pm last night and I thought it was definitely worthy of the Village PAX. The time would be tight, but I knew we could squeeze the WO into 45 minutes. I first thought I’d give the workout a name with something with 100 or Century in the title but nothing seemed to work. Then 101 got stuck in my head and there it was Beatdown 101.

YHC followed Sunshine out of PL all the way to The Village Gate, which was a nice surprise to YHC because I didn’t expect him to post today due to his busy schedule. When I arrived 3 other cars were in the lot and by the time YHC called the 1 minute warning 8 PAX were circled up and loaded for bear. Sade’ finally returned my F3 shirt that I loaned him for the 10 year Anniversary Video Shoot Convergence at Doug Shaw Stadium, ERC was sporting a brand new haircut, Brown Bag & his bad knee were looking spry; Castaway was quietly flexing his youth; TR planted the Shovel Flag; and Rubber did some light yoga stretches as the clocked tick down. Let’s light this candle and see what happens!!

5:29 – 1 Minute Warning

5:30 – Proper Disclaimer

COP: 20 SSH IC, 20 TTT IC; 20 Imperial Walkers IC; 20 Tempo Squats IC; 10 LBAC IC; Sunshine recites the F3 Mission Statement; 10 LBAC in Reverse IC; PAX recite the 5 Core Principals of F3

Short mosey around main parking lot. Each PAX returned to Shovel Flags and were instructed to take one parking space.

The THANG: Beatdown 101

YHC stated that One Call leads the Q school and today I would be leading a class called Beatdown 101. Beatdown 101 would incorporate exercises for each major body part (Shoulders, Arms, Chest, Abs, Legs) with proper cadence and form, however, the real reason its called Beatdown 101 is because each exercise will consist of 101 Reps.

Set 1 – 25 Merkins IC; 30 BBS OYO; 15 Burpees OYO

Set 2 – 25 Merkins IC; 30 Squats IC; 15 Burpees OYO

Set 3 – 25 Merkins IC; 30 BBS OYO; 15 Burpees OYO

Set 4 – 25 Merkins IC; 30 Squats IC; 15 Burpees OYO

Set 5 – 1 Merkins IC;   30 BBS OYO; 15 Burpees OYO . . .Rubber announced that doing just 1 Merkin was a “Total Mind ‘F'”

Set 6 – __________;  30 Squats IC; 15 Burpees OYO

Set 7 – 11 BBS; 11 Squats; 11 Burpees

Totals: 101 Merkins, 101 BBS; 101 Squats; 101 Burpees

Short mosey to Coupon Pile – Each PAX grabbed a Paver and circled up

Set 8 – 26 Paver Curls; 25 Overhead Paver Press

Set 9 – 25 Paver Curls; 25 Overhead Paver Press

Set 10 –25 Paver Curls; 25 Overhead Paver Press

Set 11 – 25 Paver Curls; 26 Overhead Paver Press

Totals: 101 Paver Curls; 101 Overhead Paver Press

Time for 1 more exercise!!

Set 12 – 25 Triceps Extension w/ Paver

Set 13 – 25 Triceps Extension w/ Paver

Set 14 – 25 Triceps Extension w/ Paver

Set 15 – 25 Triceps Extension w/ Paver

Total: 101 Triceps Extensions with Paver

ERC Trivia Question: “What is Quaker’s Favorite Movie??

Brown Bag Answer: 101 Dalmatians

Return Pavers to Coupon Pile and mosey back to Shovel Flags

Mary: 25 Flutterkicks IC; 25 Flutterkicks IC; 25 Flutterkicks IC; 25 Flutterkicks IC

Total: 101 Flutterkicks

6:15 – Time Called!

Announcements: 5 year GrandStrand Anniversary Convergence – 6.13.2020 at 7am (AO: Warthog). One Call says, “Be There or Else!!”. Fill up the rest of the Q sheet. There are a few spots open at TheVillage, TimeShare, and Warthog!!

Prayers: Rubber led us; pointing out that the problems we face today is not due to race but is a spiritual battle between good and evil, light and darkness. We need to love our neighbors and walk in the light. We prayed for our communities and our leaders. We prayed for our service men and women that are away from their families protecting our freedoms.

Moleskin: This was a tough one!! Everyone had to keep pushing to get all these reps in within 45 minutes! It was an honor to lead.














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