Encore

Preamble:

Quarterback controversy in the H0.0ch. Last week there was talk of it being the final Friday at Bushw0.0d until next summer. Now that Camp All-American is out for the school year, the mighty H0.0ch PAX can resettle in their friendly Perimeter pavilion environs. And yet, it’s so dang hot outside and the Bushw0.0d pool is so inviting (ear infections aside), so do we really have to move back to the pavilion yet?

YHC was volun-told that he’d be Q this Friday and could choose venue. So he made the easy choice and called a Bushw0.0d encore, since it is 200 yards from his front door. And so it goes for remainder of summer: sign up to Q a Friday H0.0ch beatdown and you have the prerogative of AO location (pavilion vs Bushw0.0d). Just make the choice blatantly clear over Twitter so the PAX know where to go.

Warm-O-Rama:

Pre-beatdown, Saint2.O and YHC Naruto-ran the hilly Shield Lock Run route to train for the Sep 20 invasion of Area 51. We gon’ see ‘dem aliens and smack some alien cheeks.

Then YHC gave the disclaimer to the gathering PAX in the gloom, and the beatdown was underway.

For warm-up, Mosey to the basketball court. Side Straddle Hop, Weed Picker, Windmill, and Arm Circles (forward & backward) in cadence.

The Thang:

Thang 1

YHC cut an eclectic playlist and designed a workout with partner reps and AMRAPs (As Many Reps As Possible). The workout is a modified encore of a recent beatdown YHC led at The Bean in F3 Chicago with new music (which itself was a modified encore of a Ha-Ha beatdown from earlier this year).

• Song starts
• Partner 1 does X reps of exercise A, while Partner 2 does AMRAP of exercise B.
• Swap. Partner 1 does AMRAP of exercise B, while Partner 2 does X reps of exercise A.
• Rinse and repeat until end of song.

Playlist:

Song | Time | Exercise A (Reps) | Exercise B (AMRAP)

Gimme Shelter (Rolling Stones) | 4:30 | Mosey and Warm-Up

I’m Shipping Up to Boston (Dropkick Murphy’s) | 2:33 | 5 Pull-Ups | SSH

DARE (Gorillaz) | 4:05 | 5 Burpees | American Hammer

Tom Sawyer (Rush) | 4:36 | 10 Bonnie Blairs | Plank

Don’t Drink the Water (DMB) | 6:08 | 5 Plank Destroyers | L/R Lunges

Paradise (Coldplay) | 4:38 | 20 L/R Hops | V-Ups

Thang 2

Head to the pool for an encore of YHC’s favorite pool routine from the summer (care of Flo): Super 21’s of Merkins, LBCs and Squats, with a 25 yard swim in between each set. Start at 3 reps apiece and increment by 3 each time. The playlist continued:

Ants Marching (DMB) | 4:31

What I’ve Done (Linkin Park) | 3:25

Feel Good Inc. (Gorillaz) | 3:42

Freewill (Rush) | 5:24

6 MOM

When you finish Thang 2, peel off and begin Mary.

Box cutters, Peter Parker’s, Freddie Mercuries, Dying Cockroach, J-Lo’s, and some others that YHC missed at the beginning due to his feeble freestyle stroke.

COT:

Prayers for a friend whose marriage is undergoing trauma and in need of healing. Prayers for one of our own PAX in the midst of a medical situation for patience, wisdom, and trust in the one true Healer.

Naked-Man Moleskin:

YHC used to toss and turn all night before a Q. Nerves, anxiety, second guessing the beatdown plan. Fast forward to the present, and YHC has lost count of how many times he’s Q’ed, both at The Hooch and downrange. YHC was given 2 days notice of today’s Q, and slept like a baby the night before. Leading these PAX has become second nature, which is one of the things F3 is all about: Reinvigorating male community leadership. Much thanks to the PAX and to F3 for granting YHC the opportunities and training ground to become a stronger and more confident leader of men. Aye!