Heidi’s Birthday Beatdown – 01.11.2020

We had 13 strong this morning for Heidi’s Tropic Thunder Birthday Beatdown!
PAX @Kwame, @Lone Star, @Pancreas, @Operation, @Ron Swanson, @Bogo, @Oswald, @Dice, Packer, Mr. Roboto, Dusty Crophopper, and FNG @Cosmo (Drew), along with yours truly, braved the gloom to make ourselves better! The Good Lord blessed us this morning with warmer temperatures, and by keeping the rain at bay while we did our Thang.
QIC: Heidi
Lay down, get soaked, and get it over with
Arm circles OYO
10 Merkins OYO
Cherry Pickers
5 Good Mornings OYO
5 Low & Slow Squats, in cadence
Today’s beatdown was brought to you by the number 45. Each set of exercises was strategically calculated to have 45 merkins, LBCs, and squats so that you dedicated PAX could enjoy helping me finish out my #CSAUP45 goal.Mosey to flagpole
15 Merkins,  15 LBCs,  15 Squats
Bear crawl halfway around flag pole
15 Merkins,  15 LBCs,  15 Squats
Bear crawl halfway around flag pole
15 Merkins,  15 LBCs,  15 Squats
Early finishers: head to the back of the line, crawl bear with last man, then Al Gore until all in
Mosey to picnic tables
5 to 10, OYO – Start with 5 reps of each exercise, then repeat, adding 1 repetition each round until 10. Reps: 5+6+7+8+9+10 = 45
  • Merkins
  • LBCs
  • Squats
  • Triceps dips
  • SSH
Early finishers: Apolo Ohnos until all in
Mosey around track to parking lot – since Pancreas was asking for burpees, and Lone Star mumbled something about bear crawls across the parking lot, I accommodated both requests:
45 Merkins
Burpee broadjump apocalypse OYO across the lot
  • 1 burpee, 1 broad jump. 2 burpees, 2 broad jumps. 3 burpees, 3 broad jumps, etc.
  • If you make it to 10, start decreasing by 1
45 LBCs
Bear Crawl back across the lot
45 Squats
Early finishers: Squat Push-Ups – starting in a squat position, fall forward onto your hands, and then explode back, pushing yourself back into your starting squat position; repeat until all in
Mosey around the park, with 3 stops along the way for 15 merkins, LBCs, and squats (totaling 45 of each)
Time for our fun fact of the day: The gross vehicle weight of a 2014 Toyota 4Runner is 4,400 to 4,805 lbs, so lets just call it an average of 4.500 lbs. With Dusty Crophopper in the drivers seat, manning the breaks for safety, we hooked up the tow straps and pulled my 4Runner completely across the parking lot, and then pushed it halfway back.
But wait, there was more fun to be had!
We did some Football Runs / Low Planks –  In a circle, perform fast-feet football runs, Q yells “down” and PAX quickly fall into and hold a plank until Q calls “Up”; rinse and repeat a few times
We then finished up with about a 3 minute round of Mary.
Franklin’s WARPATH is next Saturday, for anyone interested; Poodle from Franklin is moving to SH as well next Saturday and really needs some help loading and unloading the moving truck. He and his wife are both recovering from surgery, and with a 6 hour WARPATH many of the Franklin PAX may be unavailable or limited in their capacity to help. Let’s all try to rally together and give him a big SH “Welcome”.
Also, be sure to like & share our new F3 Spring Hill Facebook page, courtesy of Lone Star. Let’s get the word out so we can hit our #SH75 goal!
Prayers for all of our families, and thanks for all that God has given us and that we continue to grow and go forward as men and leaders in our homes and community.
Gentlemen, thank you for coming out to celebrate my birthday today! I love growing with you men, and it means a lot to have you out there supporting me in, as Kwame put it, my own “selfish fitness goals” (not that you had much of a choice today!).
As of the end of our beatdown, my #CSAUP45 is complete, totaling 4,500 merkins, LBCs, and squats over the last month!

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