F3 Friends, Family and Freedom 2019
AO: Genesis
BeatDown Date: 07/05/2019
PAX:
Number of Pax: 21
Pax Names:
Many including Ms and 2.0s
Number of FNGS: 1
FNG Names: Pavaratti
QIC: Huckleberry and Yazoo
Introduction
Great turnout. I hope the wives and kids have fun as we celebrate Independence day.
Warm-O-Rama
Huckleberry:
Short mosey
Weed Pickers
Little Arm Circles (LAC) & Big Arm Circles (BAC)
Windmills
Copperhead squats
SSH 21s x 2
Pistol Squats x 20
The Thang
Yazoo: 2 × Johnny Cash (Ring of Fire, hold plank while each Pax does 10 SSH) – split into two groups based on number of PAX
Mosey
Yazoo: 11s of x Imperial Walkers and Lunges
Mosey
Huckleberry:
Rocky Balboas x 75
Wave of Merkins from 10, again split into two groups based on PAX count
Count off
150 curls
11s of Burpees and Squats
Huckleberry:
6 MoM:
2 x Rotisserie Chicken Planks
American Hammer
WW1 Situp (hands above head)
Protractor: hold at 10, 30, 45
Freddie Mercury x 25
Susan Summers
Circle of Trust
Prayer for new baby
Mission trip
Home additions
Naked Man Moleskin
This was great and hopefully we spark an NWA FiA group launch.