Class of 2020 Tribute

DATE: May 9, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Goldstar, Swobbles, Tails (WhistlePig, Kooter)

Cuatros Hermanos met me this beautiful but chilly quarantine Ohio morning. We moseyed over to the dock for a little COP: SSHs x 20 IC, Imperial Walkers x 20 IC, Pickin’ Taters x 20 IC,

forward and backward shoulder rolls x 20 IC, Zebra Butt-Kicks x 20 OYO.

The Thang:

This Beatdown is in honor of all 2020 graduates who’ve had their senior year turned upside down. To that end, all rep counts are 20. After the COP, the Q announced the 2020 tribute and 20 rep requirement. We counted off for some Beatdwon delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. First checkpoint Tails (Welcome back Kotter!) chose Squats x 20. Second checkpoint was Swobbles (Wobbles but doesn’t fall down) with Merkins with arm extensions (probably a proper name for it but details) x 20. Third stop was Wilson with Lunges x 20. We moseyed back to the Shovel Flags for a quick water break. Then we moseyed to the fourth checkpoint which was Goldstar with Burpees x 20. Tails gave us a 10 count, then me moseyed to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups x 20 and Hanging Leg Lifts x 20. Then we moseyed over to the Memorial for our last station. We talked a little Charles Kettering history at his memorial, then wed did One-Legged Squats x 20/leg, Incline Merkins x 20 and Decline Merkins x 20. Lastly, we moseyed back to the Shovel Flags.

COT – Delegated to Wilson

Attachments area

05/05/2020
Cinco de Mayo

Q: Stamp

PAX: Goldstar, Swobbles, Wilson, Zebra

5 rounds of each exercise

11 push ups
1 run down and back

11 squats
Run down and back

11 leg lifts
Run down and back

11 shoulder taps
Run down and back

5 burpees
Run down and back

COT
Prayer
Endex

Date: 5-2-2020
Time: 0700
AO: DeHavilland
Pax: Sobbles, Rosey, Goldstar, Zebra
Q: Wilson

Today’s workout is sponsored by “Prison Workout – Jailhouse Strong.” It’s inspiring.

I’m going to steal a page from it (ha, ha!) and we’re going to follow what’s called the Juarez Valley 10 Method. You can see some YouTube vids on it to get the hang of it. I’ll try to explain it.

Warm up: 20 reps in cadence

SSH

Pickin’ Taters

Windmills

Imperial Walkers.

The Thang:

We will pair up exercises for this. First round:

Merkins – 10 reps.

Walk 8 feet (approximate length of a jail cell)

Squats – 1 rep.

Return to starting position

Merkins – 9 reps

Walk 8 feet

Squats – 2 reps.

Return to starting position

Merkins – 8 reps…

So from the first position, start with 10 reps and DECREASE 1 rep each time you return. At the second position, start with 1 rep and INCREASE 1 rep each time you return to the second position. This will total 55 reps per exercise in approximately 12 to 15 minutes. First finishers should Plank or Al Gore until all are finished.

Mosey to the pull up bar.

Set 2: Pair up Pull ups (Chin ups/Toes to Bar/Knees to Elbows/Jumping Pull Ups) with Jump lunges (modify to step lunges).

Plank or Al Gore until all are finished.

Set 3: Pair up Heels to Heaven with Archer Merkins

When moving from Point A to Point B and back, don’t just walk this time. Your choice of mobility: Bear Crawl, Monkey Walk, Inch Worm, Carioca, Crab Walk, etc.

Mosey back to the flag.

5 sets of 5 reps of Jump Squats, 3 count down, power up on 4. Ten count between sets.

For an appropriately social distanced workout, join us. You can still work up a sweat and get sore.

YHC,

Wilson

Quarantine Underground Beatdown

DATE: April 25, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Rosey, Wilson, Goldstar

Tres Hermanos met me this fine, beautiful quarantine Ohio morning. We moseyed over to the dock for a little COP: SSHs, forward and backward shoulder rolls, Pickin’ Taters, Lunges, Zebra Butt-Kicks.

The Thang:

We moseyed around the track taking turns calling out various exercises for various reps at checkpoints. Exercises included Hip Touches, Merkins, Slow Deep Squats, Triangle Merkins, Triangle Merkins, Yurpees and Break Dancers. When we arrived at the pull-up bars we performed Pullups x 20 and Hanging Leg Raises x 20. From there, we moseyed over to the memorial. There we completed One-Legged Squats x 20/leg, Incline Merkins x 30 and Decline Merkins x 20. We completed the beatdown with a half mile mosey around the pond.

COT – Delegated to Wilson

Date: 4-18-2020
Time: 0700
AO: DeHavilland
Pax: Goldstar, Zebra
Q: Wilson

Crisp but pleasant conditions. We still worked up a sweat. That’s what we do.

Warm up: 20 X

SSH

Imperial Walkers

Pickin’ Taters

Windmills

Wilson’s Annual 1 Mile Mosey

The Thang:

Mark off about 40 yards for down and backs (D & B) between Tabatas (20 sec. work, 10 sec. Rest, 8 cycles)

1. Tabata Mountain Climbers

D & B carioca

2. Tabata Step Lunge

D & B Shuffles

3. Tabata Carolina Dry Docks

D & B Bear Crawl

4. Tabata Sumo Squats

D & B Power Skips

5. Tabata Mashup
American Hammers

LBCs

Freddy Mercurys
Tabata Jump Squats

DOS HERMANOS BEATDOWN

DATE: April 11, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Rosey

Rosey met me at the park on this beautiful crisp early spring morning – just us and a few Pokemon players braving the chill and the ‘Rona. We moseyed over to the dock for a little COP: SSHs, Merkins, Lunges, Zebra Butt-Kicks and Slow Deep Squats.

The Thang:

We moseyed around the track taking turns calling out various exercises for various reps at checkpoints. Exercises included Jump Squats, Merkins, Burpees, V-Ups, SSHs, as well as a few others escaping my memory. When we arrived at the pull-up bars we performed Pullups x 10, Chin-ups x 10, Hanging Knee Raises x 10. From there, we moseyed over to the memorial. There we completed Triangle Merkins x 20ish, One-Legged Squats x 20/leg, Incline Merkins x 20, Decline Merkins x 20. Then we walked down the hill and sprinted up to finish the beatdown.

COT

3/31/2020

Ao: Falcon Hill

Q: Goldstar

Pax: zebra

Warmup:

.25 mile jog around track

x20 Side straddle hops – in cadence

Jog to hill

The thang:

Burpees, hill sprint, squat (wash, rinse, repeat)

Do x10 burpees, spring up hill, do x10 squats

Once we got to x60, we were running short and wanted to get x100 total in, so we doubled up and did x20 burpees and square for the last two rounds.

Mosey back to the flag.

Cot

Counterama

Namerama

Photo

OH 2020 State Wrestling Qualifier Murph Audible

DATE: March 28, 2020

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson and Foxcatcher

I brought my 2.o (Foxcatcher), fresh off his OH High School State Qualifying wrestling season, for a rare experience at the Beatdown. I asked him last night if he wanted to join in the manana. He said he was challenged to do Murph. I said cool…we’ll do Murph at F3.

The Thang:

Murph – 1 mile run; 100 pull-ups; 200 Merkins; 300 squats; 1 mile run. The old school HIMs made modifications on the run and pull-ups. Foxcatcher said Wilson was more Beast than half his football and wrestling team (ultimate compliment from a young athlete).

Foxcatcher offered words of wisdom: "The point at which most people think they’ve given all they have, they actually have 40% left to give."

COT

Date: 03-23-2020
Time: 0530
AO: Higgins
Q: Wilson

The Governor of Ohio has issued a Shelter In Place order, but still allowed exercising in public park with groups of less than ten.

One is clearly less than ten.

With the drizzle, the decision was made by the Pax to proceed to the Shelter.

Warm up:
20 X
SSH, Pickin’ Taters, Wind MillsThe Thang: (Presumably in shelter)
Tabata Timing – 20 on/10 off
Rotate exercise every 20 secondsSet 1
Squats
Clapping Merkins
LBCs
Imperial Walkers1 Minute Rest
Set 2
Step Lunges
Incline Merkins
Freddy Mercurys
Declined Merkins1 Minute Rest
Set 3
Jumping Lunges
Archer Merkins
Heels to Heaven (Hip Thrusts)
Diamond Merkins1 Minute Rest
Set 4
Jump Squats
Merkins
Dying Cockroaches
Carolina Dry Docks

When working out alone, Social Distancing is a breeze.

YHC,

Wilson