The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 12/26/2019
5:30 am - 6:15 am
The Q:
Hustle
Location
Stranahan Elementary
Categories
Bootcamp Style Beatdown enjoying everything nature has to offer. This site offers a Playground for pull-ups, a large field full of …you guessed it…ant hills, and secret access into one of our best MetroParks.
Find Out Who’s Been Naughty and Nice
12/26/2019
Ant Hill
Q: Ticket
PAX: Ollie, Beaker, Dirty, Hedgehog, Goose, Sipe, Dory, YNAB (from DC), Jimmy Dean, Cogsworth, Jeter, Speedo, Cousteau, Danica, Ticket
This beatdown was partially inspired by the F3 Phoenix Advent Calendar
https://calendar.myadvent.net/?id=65e400663ddd6c649f09cadf6d521872
YHC went through the mission of F3 and the 5 core principles and then got the PAX warmed up.
Warm-up
Michael Phelps – OYO
Arm Circles – OYO
Windmills – 10 IC
SSH (2 is 1) – 15 IC
Burpees – 10 IC
Run a lap around school
After the lap around the school, YHC had the PAX head to the playground and basketball courts to go through what was in store for us.
We counted off by 2s – heads (Colonel) or tails to see who is first “nice” – Team 1
Each round started with a coin flip
Colonel side was naughty and the other side was nice
Prior round “nice” team got the result of current flip and other team was the opposite result. So, if the current result was naughty, the prior “nice” team was now naughty and the other team was now nice. We got in 4 rounds.
Round 1
Nice – Team 1 – 5 reps
Naughty – Team 2 – 10 reps
Pull-ups
Squats
Reverse Crunch
Diamond Merkins
Monkey Humpers
Big Boy Situps
Nice – Run a lap around the school
Naughty – Catch Me if You Can
Round 2
Nice – Team 1 – 10 reps
Naughty – Team 2 – 20 reps
Aussie Pull-ups
Sumo Squats
Figure 4 For The Core
Merkins
Monkey Humpers
Plank Jacks
Nice – Run a lap around the school
Naughty – Catch Me if You Can
Round 3
Nice – Team 1 – 15 reps
Naughty – Team 2 – 30 reps
Aussie Pull-ups
Squat Jumps
LBCs
Wide Merkins
Monkey Humpers
American Hammers (2 is 1)
Nice – Run a lap around the school
Naughty – Catch Me if You Can
Round 4
Nice – Team 2 – 15 reps
Naughty – Team 1 – 25 reps
Aussie Pull-ups
SSH (2 is 1)
LBCs 3 second hold at top
Pike Merkins
Monkey Humpers
Crunchy Frog
Nice – Run a lap around the school
Naughty – Catch Me if You Can
The PAX missed out on the fun YHC had planned for the 5th round.
Round 5
Nice – 10 reps
Naughty – 20 reps
Aussie Pull-ups
4 x 4s
Freddie Mercury
Burp no Merk
Monkey Humpers
V-Ups
Nice – Run a lap around the school
Naughty – Catch Me if You Can
Upon completing round 4, YHC called for the PAX to circle up. We closed out the beatdown with 2 rounds of Guantanamo.
YHC called for the PAX to circle up once again for the COT. Ran through count-o-rama and name-o-rama. It was great to have YNAB join us from DC. Speedo was the 6 and told us about how he used to swim in Beaker’s pool as a kid (which is what led to his nickname) and also how much F3 means to him. On a recent PT test at the base, he got his best time on the run in the last 7 years and crushed the other part of the test. He attributed his performance to the PAX pushing him in the gloom. He also has grown close with the PAX through the fellowship of the group. Prayers requests for friends of several PAX dealing with loss, illness, and relationship issues.
It was an honor to lead the PAX in the gloom this morning.