Stranahan Elementary

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Date(s) - 05/31/2018
5:30 am - 6:15 am

The Q:
Hustle and Rose

Stranahan Elementary



1 reply
  1. Modell
    Modell says:

    “DJ M-Delly’s Mixtape Beatdown”
    Date: 05/31/2018
    Time: 5:30 AM – 6:15 AM
    Location: The Anthill @ Stranahan Elementary
    QIC: Modell
    PAX: 20 total – Glitch, Hustle, Kitty, Gap, Bluto, Sipe, Terp, Hedgehog, Hacksaw, Springs, Klinger, Brute, Wakeman, Colonel, Splinter, Ticket, Commodus, Sideshow, Brita, Modell.

    Modell kicked off the morning with the F3 principles and a reminder to modify as needed in this you-vs-you environment. The context of this mixtape was explained in a little more detail before, during, and after stretching. This was an 80’s aerobics class with a hip-hop flair and a House of Pain post-beatdown physical effect. A nice relaxing stretch – downward dog to cobra and back to downward dog was performed to relax the core in preparation for the morning’s beatdown!

    To get the PAX through the first 3 songs, YHC demo’d the exercises that would make up the first phase.

    Wake Me Up (Avicci) – 4:07
    – To wake the PAX up and kick off the morning, the PAX performed 4-count cadence bicycles throughout each verse and picked up the pace to double-time on the refrain and instrumental portions of the song.

    You Can’t Stop Me (Andy Mineo) – 3:59
    – Sit ups galore here! The PAX paired up with a partner and performed 25 sit ups each while the other man held the partners feet down and switched. This was performed the entire song. Wakeman showed up about 10 minutes into the start of the Beatdown because he went to the wrong AO. He could have went home, but found the correct AO and hopped right into action – definition of You Can’t Stop Me!

    Jump Around (House of Pain) – 3:34
    – Legs, legs, legs. The PAX performed continuous squat jumps during each verse and skiers on the refrain “I came to get down. I came to get down. So jump around…” Modell modeled a modification for PAX that needed one.

    Recovery – The PAX took a 2 min. mosey walk to the playground and back to catch a breath in between the next phase of the mixtape beatdown.

    I Believe (KB) – 3:56 & Illuminate (Lecrae) – 3:10
    – Merkin-Crunchy Frog-a-thon Relay. The PAX split into a red platoon and blue platoon and went to opposite sides of the parking lot – about 50 yards apart. While the red platoon performed 15 merkins, the blue platoon performed 15 crunchy frogs. Complete, run to the other side of the parking lot, and perform the opposite exercise. “I believe that we gon’ win!” and “born to illuminate” were the call to action lyrics of this phase! A group of HIM putting in work to be better, shine brighter, and impact more!

    Recovery – The PAX took a 1 min. mosey walk to the end of the school and back to catch quick break as heading into the Beatdown finale.

    All I Do Is Win (DJ Khaled) – 3:50
    – Side Straddle Hop Till Ya Drop! Just like it sounds. The PAX put in work on this one. A 4-count side straddle hop called out by YHC. How many did we complete…I lost count – is “a lot” a number?

    Sexy Back (Justin Timberlake) – 4:02
    – A throwback to the St. Patty’s Day Beatdown – Don’t cheat on your sexiness. Plank Jacks, American Hammers, and Imperial Walkers.

    COT: Count-o-Rama. Name-o-Rama. Know Your 6 – Glitch talked about why he likes F3 and the push and good perspective that it gives him. Got the name Glitch in reference to his IT background. BOM – Prayers put up for Mailman’s family for the loss of his grandmother. Others had requests for their family members and friends as well. Wakeman highlighted the role and impact we can all play as HIM.

    Thanks for the opportunity to lead!


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