PAX: Caruso, Woody, Snowman, Sandy Cheeks, Polaroid, E-85, Bloodshot, Vanilla Ice, Beeps, Alf, Bobsled, Ditty, Irish Car Bomb, Folsolm, Angry Note,
Q: Gunner
Weather – Clear and 18 °
0530 – Beatdown Greeting executed at exactly at the start time. Welcomed all the Pax and won them over with the announcement there would be no significant running in this beatdown. Before getting into the business at hand, the Mission Statement and Five Core principles were stated. The Modify as Necessary Disclaimer was also expressed to everyone. The cold was setting in so it meant to get the beatdown rolling.
Warmarama- At Mercy Street…As stated in the intro, no significant running was to occur, but we performed these exercises on the sidewalk, moseyed across Mercy St. and did 5 step ups on the knee wall.
- 10 IC Windmills
- 10 IC Hairy Rockettes
- 10 IC Imperial Walkers
- 10 Sun Gods
- 10 Yoga Toe Taps
After Warmarama – We gathered back onto our coupons for a little Yoga pre-thang.
First was Down Dog
Then lift One-Leg Back and held the leg for 20 count. With the leg out we did
- 20 Toe Taps
- 20 Leg Kicks
- 20 Squats
Two times, one for each leg.
We then used the wall for some more standing one leg
Standing Leg – 20 Toe Taps
20 Kicks
20 Pulses
20 Hold
The Thang – With the Coupon
5 Presses : 5 Mountain Climber
10 Presses : 10 Mountain Climber
15 Presses : 15 Mountain Climber
10 Curls – Triceps
5 Back Rows : 5 Appollo Onos
10 Back Rows : 10 Appollo Onos
15 Back Rows : 15 Appollo Onos
10 Curls – Triceps
5 Up-right Rows : 5 Crab Touches
10 Up-right Rows : 10 Crab Touches
15 Up-right Rows : 15 Crab Touches
10 Curls – Triceps
5 SSH 10 Hold over head
10 SSH 20 Hold over head
15 SSH Hold over head-Last man standing (Polaroid won)
75 Calf raises with Coupon
Announcements
CSAUP
Nugent Scholarship
Mental Battle Meeting moved to Wednesday this week
Prayers
Prayers for Tin Cup
For Cardinal and the Knoxville AO
COT – I stated the reason for the 5 intervals for the rep count on today’s exercises is based on the USS Peleliu LHA-5 that both Caruso and myself were stationed on during our time in the Marines. The USS Peleliu has a motto of Pax Per Potens which means Peace through Power. We are Pax and peaceful men that work everyday to strengthen our physical, mental and spiritual lives. This motto has a tremendous connection to our F3 values.
