- When: 09/20/2019
- QIC: Captain Obvious
- Pax: Boston Lager, Captain Obvious, Classified (RESPECT), Cousteau (moved), Glow Worm (RESPECT), Headlamp, Minnesota Fats (RESPECT), Popeye, Red Baron, Slalom, Slim Jim (DOUBLE RESPECT), Stern
To start things off, YHC apologizes for this very late backblast. Usually YHC doesn’t post or Q when he has to go to work the same day, but Noonan asked if YHC would take on the challenge by Q’ing at First Aid. Since YHC hadn’t Q’d in a while he decided he would give it a shot even though he would have to rush to work and knew the backblast would most likely be late… YHC was correct. Enough of the sob story…
When it came time to prepare for First Aid, YHC had a difficult time figuring out how he wanted the beatdown to look. One of YHC’s favorite beatdowns was when he slowed things down and performed exercises in a slow count cadence (SCC). YHC also enjoys cardio exercises and wanted to incorporated those into the beatdown as well. So, 12 PAX beat the fart sack, 0530 came about, and it was time to…
WARM-UP
10 x SSH IC
10 x Merkin IC
10 x Squat IC
THE THANG
One week prior to YHC’s beatdown, YHC attended Bono’s Q school at First Aid. Bono made a point, which stuck with YHC, stating when you are leading cadence you want to mix up the number of reps for each exercise. The idea behind it is so the PAX doesn’t become comfortable with a certain number and it allows them to work harder. YHC followed this idea for the slow count cadence (SCC) exercises.
Just to give everyone an example of a slow count cadence (SCC) rep for a merkin, the PAX started in the plank position, YHC counted to three as the PAX slowly lowered their chest to the ground, and then the PAX exploded up while counting the number of reps performed.
**At the Flag**
10 x Merkins SCC
12 x Squats SCC
14 x Freddie Mercury’s SCC
10 x Shooting Stars (Squat Jumps) (Cardio Exercise)
**Grass Patch**
14 x Ranger Merkins SCC
15 x Goblet Squats SCC
18 x In and Outs SCC
10 x Squat Jump Half-Turns (Cardio Exercise)
The PAX then rinsed and repeated. During the rinse and repeat YHC changed the number of reps performed.
**Bottom of the Hill**
15 x Wide-Arm Merkins SCC
20 x Forward Lunges SCC
18 x American Hammers SCC
Run up and down the hill (Cardio Exercise)
The PAX then rinsed and repeated. During the rinse and repeat YHC changed the number of reps performed.
**Patch of Grass**
10 x Staggered Merkins SCC
14 x Adductor Lunges SCC
16 x Slow Flutter Kicks SCC
10 x Burpees OYO (Cardio Exercise)
The PAX then rinsed and repeated. During the rinse and repeat YHC changed the number of reps performed.
**Back to the Flag**
With just one minute left the PAX performed elevator merkins (YHC calling the floors) to finish off time.
It should be noted Cousteau conducted the entire beatdown with a 30lb coupon… Respect.
BOM
Popeye’s friend’s 2.0 in the hospital
Hurricane Victims in the Bahamas
Hurricane Victims in Ocracoke selling t-shirts as a Fundraiser
Injured PAX
COT
Fleet Feet fun run to the Stadium on September 21st for the ECU Football Game
Beatdowns taking place at F3 Washington on September 21st for their Anniversary
Glow Run on September 28th at BLP
Moleskin
It was a cool but perfect morning for a beatdown at First Aid. YCH felt refreshed going into work that morning and hoped the rest of the PAX felt the same. Although it was YHC’s first Q at First Aid, the PAX made YHC feel very welcomed and YHC thanks everyone for that. YHC also thoroughly enjoyed the push and comradery from all of the PAX. Thank you for allowing YHC to be your Q, a week ago, and he hopes everyone has a blessed day.
– Captain Obvious