The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 05/27/2021
5:30 am - 6:15 am
The Q:
Irish Springs
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.
Combos with Sipe & Ticket and a Guest Q
5/27/2021
Ant Hill
Q: Sipe, Ticket, Thong Song
PAX: Johnny, Bullock, Jimmy Dean, Ticket, Extra Extra, Under Siege, Sideshow, Beaker, Pinewood, Irish Springs, Mole, Dory, Mulchahy, Nails, Mayor, Smails, Tupac, Sipe, Thong Song
This beatdown started out as a two way combo Q. But, after learning Thong Song was going to be posting for his 100th time and was trying to get on the Q schedule, Sipe and Ticket asked Thong Song to join us in leading the PAX. Sipe kicked off a beautiful morning passionately with the F3 mission, 5 core principles and the credo. Sipe got the PAX warmed up with side straddle hops and windmills and then got into the real fun.
Sipe had a devious plan to incorporate some pull ups into his segment. He would have the PAX break up into 3 groups. Each group would do 10 reps of an exercise for a 4 count. After completing the exercise, the groups rotated to the next exercise. The 3 exercises were pull-ups, dips, and Meekins. Doing any one of those exercises by themselves in a slow 3 count negative can be a challenge. Doing all 3 in succession was another whole level. After all 3 groups got to do each exercise, Sipe yelled out repeato. Yup, another round of the slow, negative, exercises. After completing the second round, the PAX were hoping there would not be a third round. They were rewarded with a lap around the school. When all PAX were back from the run, Sipe turned over the reins to Ticket.
Ticket promptly re-organized the PAX into 2 groups. Group 1 did Clowneys while Group 2 did some core work. As guys finished putting in the work, they picked up the 6 in their group. Once the group finished, the whole group planked while the other group finished. After both groups finished, they switched and did what the other group did the first round. Group 1 was exceptionally good at Clowneys put didn’t appreciate the planking, wondering if the Q had planned well enough. Fact was, they killed it. When the groups switched, Group 2 finished its Clowneys just a little before Group 1 finished there core work.
Core work consisted of:
10 Big Boys
15 each side – Side Crunch
20 – Crunchy Frogs
25 – Frog Kicks / Heels to Heaven (don’t let heels hit the ground)
30 – Freddie Mercury (1-is-1)
25 – Flutter Kicks (2-is-1)
20 – Outlaws (10 each direction)
15 – American Hammers (4-is-1)
10 – Spider Man Merkins (2-is-1)
What’s a Clowney you ask? 7 sets of:
4 Jump Lunges (2-is-1)
4 Merkins
Once both groups finished both sets, Ticket turned it over to Thong Song to close it out. Thong Song broke the PAX up into 3 groups again. Each group went to a station to do a set of an exercise. After completing the set, the group went to the basketball court and ran end to end 3 times before moving to the next station. The 3 stations were bleacher step runs – 10 times up and down, 10 dips, and 10 of feet on the swing merkins. Each team completed the 3 stations twice. After completing the stations, Thong Song had all PAX run the basketball court end to end twice.
With all the work complete, the PAX circled up for the COT. Thong Song and Sipe wrapped things up with COR, NOR, the 6 (Under Siege), Announcements, and Prayer Requests.
It was an honor and a privilege to lead the PAX at the Ant Hill, and share the Q with some awesome dudes.