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.