9 PAX posted on a very chilly and windy day looking for some action. A few came by foot and were exausted after completing a pre-beatdown 5k run . Got some stretching in, disclaimer was given and we were off…
WARMUP
- SSH – X10 – IC
- MERKIN – X10 – IC
- FRANKENSTEIN – X10 – IC
- MERKIN – X10 – IC
- COTTOM PICKERS – X10 – IC
- MERKIN – X10 – IC
- BABY ARM CIRCLES – X10 (both directions) – IC
- MERKIN – X10 – IC
- SQUATS – X10 – IC
- MERKIN – X10 – IC
Chests were burning at this point and we were off to mosey to the Sunlake round-a-bout for:
- JUMP SQUATS AT EVERY LINE – INCREASING 1 TO 7
- LUNGES BETWEEN EACH LINE
Plank up when completed and take in the fresh air…but wait was that a skunk we were smelling or just someone waking and baking for breakfast (we may never know)? Anyway time to get out of here and mosey to Sunlake Blvd for :
- BRUCE LEE – 1 SET – OYO
- BURPEE HALF MILE (5 burpees per light pole…front mosey to pole 1, right side shuffle to pole 2, backwards mosey to pole 3, left side shuffle to pole 4)
- RINSE AND REPEAT 2 FULL SETS
- BRUCE LEE – 1 SET – OYO
Haka and crew ahead and keeping busy with some SSH while waiting on other PAX to finish. Quick 10 count and time for a long indian run back to the playground for some:
- MORNING CALL – X1 ROUND
- BALLS TO WALL – 10 COUNT PER PAX (pretty sure Miley owes a penalty for dropping early on this one)
Mosey back to courts for:
- 21’s – YHC didn’t inform PAX on the first round, just stopped cadence at 5 and hoped for the best to see where everyone was at
- 10 BURPEE PENALTY
- 21’s – Completed with perfection this time around
- MARY – DOLLY (endo), BOX CUTTERS (vanellope), OPPOSITE HAND/FOOT SUPERMANS (belding), TEMPO SQUATS (dba)
BEATDOWN COMPLETE!!!
COT
- Prayers for No-See-Um baseball coach and his family
- Prayers for Beldings co-worker and family
- Prayers for Faye and her family
- Safe travels for all those flying or driving this week
MOLESKIN
- So thankful for all those that came out in bright colors to support #F3forFaye
- YHC truly apologizes for being so far behind today…bit off more than I could chew with the pre-beatdown activities and felt “SKUNKED”…should have been a much better leader today and will strive to do so in the future.
- Belding and DBA both cut through the indian runs like butter today and can barely recognize either of them due to their success in the nutrition challenge and life choices.
- GROWRUCK April 3-5…lets show some support by signing up if possible
- 2nd F cookout March 7th check slack to see what you can bring to the event
- 100 BURPEE CHALLENGE BEGINS MARCH 1ST!!!