Wakanda (Maumee High School)

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1. Beatdown Name: Rope or Nope, come find out!
   Date: 8.10.23
   Location: Wakanda (Maumee HS)
   QIC: Gulliver

   PAX:
   Party on
   Chubbs
   Lyman
   Meatloaf
   Gulliver

   Welcome
   F3 Mission and Core Principles
   Disclaimer

   It was eerie showing up to Meatloaf’s empty car around 05:10, but he was just in the shadows putting in some extra pull-up work so he didn’t steal Casper’s name this time.

   Warm up:
   12 burpee’s IC
   30 Side straddle hops IC
   12 windmills IC
   Mosey around the island

   The Thang:
   OF COURSE THERE WAS ROPE! I want my money’s worth of the many many feet of rope I have. Pax lined up arms length apart at the curb next to the end of the rope with their cindy and jump rope. 50ft of rope was tied to each end of a 120lb bag, the first Pax in line went to the end of rope (luck of the draw if you’re jogging to the pull or if it is with us at the curb) and pulls. When done pulling line up at the curb on the other side of the bag until everyone has moved through and continue doing the exercise until everyone is done (AMRAP no counting). Once through we switched exercises, but it was 1 per round in roughly the below order. 120lb’s at 50ft is a nice workout, but I wouldn’t recommend making the rope longer unless dropping to 60lb.

   Hand release merkins
   Leg raises
   Took a break to mosey
   Around the world with Cindy
   Jungle-boi squats
   Changed it up and I unhooked the rope and we drug the bag backwards instead (you know, for knee and quad health)
   Jump rope
   One more mosey, but on the last long side I challenged the PAX to run like the sad clown was chasing them

   Personal AAR:
   Adjusted as we went, but we did not move the Cindy’s from one side to the other and instead did all the cindy and jump rope work where we sat our stuff at the beginning (arms length apart)

   Pro’s:
   I received compliments on my beatdown and music so that’s a nice confidence boost and will push me to design more beatdowns like this. Lyman mentioned he enjoys beatdowns where there is time for mumblechatter, can’t promise that’ll be the case every time, but something to consider (adding a touch of 2nd F).

   Con’s: I believe I was B+ territory for cadence work in the beginning, but my brain fogged the proper order for closing but did cover everything. Forgot to grab the picture until Lyman had left.

   Solutions: Keep praciting cadence work and don’t let pivoting a workout throw me off. Keep working on the flow of being a Q, progress is progress and don’t beat myself up saying I should know this and have it down pat already. Ultimate solution is the simplest one…..KEEP SIGNING UP TO Q!

   Count-o-Rama
   Name-o-Rama
   The Six (Party On)
   Announcements
   Prayer

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