10 Pax got up early on this beautiful Monday morning to start of the week strong with a Waterboy beatdown! Great to see double digits at the District AO! Keep building!
Warm-up
SSH, Butt Kicks, Side Shuffle, High Knees, Back Pedal, Lunges, Karaoke, Crab Walk and Frankenstein.
The Thang
Four corner mosey and block beat down around Starkey Ranch District Park.
Mosey to first stop with your block buddy for 25 Merkins – start heading to second stop walking while completing 25 block curls, once curls are done begin mosey to second stop. Second stop 25 squats with your block buddy, big boys or LBC until 6 is in, start heading to third stop walking while completing 25 shoulder presses, once should presses are done begin mosey to third stop. Third stop – complete 10 burpees and do big boys or LBC’s until 6 is in. Mosey half way to our fourth stop for 25 block swings, complete mosey to fourth stop for 25 block weighted triceps presses and do big boys or LBC’s until 6 is in. Take off again half way between stop four and stop one stop for 25 bent over block rows. Risen and repeat cycle for another lap!
With 3 minutes left after the second lap. Q leader opened up dealers choice for the remaining 3 minutes of the beat down. We saw lots of different exercises or not!
COT: Prayers for Flat Tire’s brother, Hitchhiker and Chowder on their upcoming 65 mile ruck and all the men of F3 Nature Coast.