Most of the PAX got sore arms after Saturday’s beatdown, so YHC planned to give pain to the abs and legs and keep the arm relaxed.
5:30 AM, the Flag is planted and we started the beat down with quick disclaimer and 5 core values of F3.
Warming up :::::
Side Stroller Hop – 15
Air Presses – 10
Baby Arm Circle – 10 and Reverse
Wind Mills – 10
Tempo Merkin (slow) – 10 (down 1,2,3 up)
Tempo Squat – 10 (all the way down 1,2,3 up)
Mosey to the Round about:
Grab a line
Start with 8 Burpees and Frankenstein to Next Line
then 7 Burpees and Frankenstein to Next Line
All the way to 1 Burpee
The Thang:::::
Mosey to the parking lot near Basket Ball Court and lined up near amenity center facing towards the mail boxes.
Round 1:
BruceLee – set 1
20 Squats
Lunges to the light pole near the mail box
1 Merkins [to make 20 + 1 = 21]
Sprint back to the starting line.
19 Squats
Imperial Walker to the light pole near the mail box
2 Merkins [to make 19 + 2 = 21]
Round 2:
BruceLee – set 2
18 Squats, Lunges, 3 Merkins, Sprint, 17 Squats, Imperial Walker, 4 Merkins, Sprint
Round 3:
BruceLee – set 3
16 Squats, Lunges, 5 Merkins, Sprint, 15 Squats, Imperial Walker, 6 Merkins, Sprint
Round 4:
BruceLee – set 4
14 Squats, Lunges, 7 Merkins, Sprint, 13 Squats, Imperial Walker, 8 Merkins, Sprint
Round 5:
BruceLee – set 5
12 Squats, Lunges, 9 Merkins, Sprint, 11 Squats, Imperial Walker, 10 Merkins, Sprint
And its 6:15
Some PAX were fast enough to start Round 6 but the time is over.
The pain was not enough few folks collected more Merkin counts for their daily challenge.
WELCOME OPA and great job on the first post, you rocked !!!!!
Total Merkins: 10 (from warm up) + 36 (from 36 burpees) + 55 (from black jack) = Total: 101
Distance: 1.5 Miles
COT::::
Prayers to all who posted for the beatdown and those who could not.
Continues prayer for all of those fighting through the tough time.
Thank you for another beautiful day of the life – we made it through yesterday!!!