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Date/Time
Date(s) - 02/08/2024
5:30 am - 6:15 am
Site Q - Waldo
Location
The Armory
Categories
Opportunities are endless in Waterville, OH! Meet in the library parking lot and be prepared for some fun. Maybe we will use the adjacent park, maybe will will mosey on down to the Maumee river. You never know what The Armory will bring.
Backblast: February 8th, 2024
AO: The Armory – Waterville Library – Waterville, OH
PAX:
Photon – Q
Cybertruck
Fat Amy
Irish Hoss
Manchester
Pooh Bear
Re-Load
Rudy
Snake Eyes
Waldo
Workout: Japaneasy Squeezy
FNG’s: N/A
Mission and Principles:
F3: Fitness, Fellowship, Faith
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it is always:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
5. Ends with a Circle of Trust
Credo: Leave no man behind but leave no man where you find him
Warm-up: In cadence
SSH (2 is 1) – 48
Windmills (2 is 1) – 10
The “Thang”:
This beatdown was designed to be performed within the confines of a Japanese hotel room (as I will be traveling for work shortly) and each PAX performed the entire BD within 1/3rd of a standard parking space. I originally planned on creating a version of 11s within that minimal space, but decided that a Tabata workout was more appropriate given that the method was created by a Japanese doctor.
Tabata consisted of 7 sets with each set containing 8 rounds of a single exercise at a 20s exercise, 10s rest cadence. There was a 1 minute rest period between exercises, though many PAX used that as an opportunity for more SSH.
Set 1: Speed Skaters (included only because Dr. Tabata’s initial study centered around Olympic speedskaters)
Set 2: Jumping Spiders (Downgraded to normal merkins after about one round other than Manchester, who kept doing them well into the latter rounds.)
Set 3: American Hammers
Set 4: Burpees
Set 5: BBSUs
Set 6: Makhtar N’diayes
Set 7: Sumo Squats
Ended with:
Count-O-Rama: 10
Name-O-Rama
The Six – Re-Load
Ball of Man
Spreadsheets from the Gloom: 38F and dry, couldn’t ask for better weather in the middle of February. As for the BD itself, Jumping Spiders were a bad choice. While explosive push-ups sounds good in theory, especially for a higher intensity Tabata-style workout, they were completely exhausting and unsustainable. I’m actually not sure how Manchester was able to continue to do them into the later rounds of the set. Today’s Respsect was certainly earned! Aside from the jumping spiders, which could be replaced with a more sustainable type of merkin, the other exercises seemed to fit well in terms of difficulty. Speed skaters were maybe a bit easy, but were necessary due to their role in the theme of the BD. BBSUs could possibly be swapped for something a tad more difficult such as v-ups. Despite my general distaste for resting, this Tabata was a pretty solid challenge.
The playlist was my best attempt at going along with the BD theme of being space constrained in a Japanese hotel room.
“Space Jam” – Quad City DJ’s
“All the Small Things” – Blink-182
“Tighter & Tighter” – Soundgarden
“Under Pressure” –Queen & David Bowie
“Mini” – Corduroy
“Soul to Squeeze” – Red Hot Chili Peppers
“Enough Space” – Foo Fighters
“Squeeze Box” – The Who
It was a pleasure to lead and good to get back out to the Armory to see the Waterville PAX. Without the added push from the Fall Challenge, there has been less inter-mixing of regions over the past two months.