Beatdown of Brotherly Love

The story of my Q today started almost three years ago when I first posted at Boyd Lee Park. I was EHed by T-Bone on Sunday at church and I agreed to post the following Friday. I convinced my younger brother to post with me, and he was given the name Duct Man. However, he would only post one more day before telling me he was focused on building muscle and thought there was too much running in F3. He has since seen the light and agreed to begin posting on Saturdays. He has been saying he would start doing this for a while, but what finally convinced him was when I began going to the gym with him on Wednesdays to pick heavy things up. At the gym, my brother leads the workouts. So, when Early Bird posted the need for a Q, I was excited to accept knowing my brother would be posting. Being a brother, and being a little competitive, I knew I wanted to lead a beatdown that would leave my brother feeling sore. I figured the PAX should be warned in advanced and put out on the #Twittermachine that a #Snotwoggler would be delivered.

Disclaimer – If you can’t do what I tell you to do, don’t do it.

The Thang

Choose your kettle bell with care because we will not be putting these down until the end of the hour, unless we are participates in an exercise. (The PAX choose weights from 25-40 pounds)

10x KB American Hammer

10x KB snatch press (each arm)

10x KB squat

KB Merkin Mile – run around the track 2x (carrying your KB), stopping at each intersection to do merkins 5/10/15/20/5/10/15/20 – by the end of the mile, we all had figured out that the best way to carry the KB – ProTip: hold it in one hand and switch every couple of strides.

KB Lt. Dans – 1/1/1 – lunge/lunge/squat – from the shovel flag to the shelter (Abu smoked us, so when he got there we all moseyed)

KB Snake walked the tables

Mosey back to the shovel flag – Abu carried the 115# barbell to the wall

We did a rotation of KB wall sits/balls to the wall/dead lifts

–        One PAX would do deadlifts 10x, while the PAX wall sat, once done the PAX rotated down and switched to a balls to the wall – we went through this rotation twice  – There were a lot of light headed men with the combination of the deadlifts and balls to the wall. I thought I might get a guy to pass out, but it didn’t happen.

Mosey to the playground – partner up – supersets with KB curls and pull ups – 5/10/5/max – support your partner with their pull ups if needed.

Mosey back to the shovel flag

KB Mary for 3 minutes – Flutter kicks, box cutters (demonstration was beautiful), WWII Sit-ups.

Ball of Man

Moleskin

It was a pleasure to lead this group of never-say-die men in a beast of a workout. Skeet and his son showed up just before 7am (confusion about start time) but I think they still received a workout worth their time. There were a few times I questioned the wisdom in the exercises I had chosen. When this happens I look around at the PAX to get an assessment of how they are handling the workout. This is a great way to judge if you need to scale back the beatdown a little, but the men were there to fight through the pain. I could tell they were ready for the red pill, so we all took it, without water!