Early in lockdown
AO: Genesis
BeatDown Date: 04/18/2020
PAX:
Number of Pax: 8
Pax Names:
Wonka, Badger, Doughboy, Dutch Oven, Huckleberry, Yazoo, The Mountain
Number of FNGS: 0
FNG Names: N/A
QIC: 57
Introduction
F3_Alcatraz inspired, socially distanced, outdoor beatdown!
Warm-O-Rama
neck rolls
Arm rolls
Twists
Weed pickers
Abe’s
Leg stretch on 6
The Thang
Thang 1
100 SSH
90 Mountain climbers
80 lunges
70 shoulder press
60 plank with shoulder tap
50 squats
40 skaters
30 high knees
20 burpees
10 Turkish get ups
1 min or 2 min plank
*** then back up
Mosey to curb area:
• dips
• Calf raises
Super 18
1 merkin
1 LBC
Go to 18 or 21
6MOM:
windshield wiper
Freddie Mercury
Suzanne summers
Circle of Trust
This far out, I don’t remember. Need to be better about Backblast posting in the future.
Naked Man Moleskin
NA