Firehouse Beatdown 3
BeatDown Date: 05/29/2019
Number of Pax:
Usher, Yazoo, Drumstick, The Mountain, Switch, Huckleberry
Number of FNGS:
Uh-oh looks like Usher’s first Q
Mosey around to the front of the church where we start with:
10 Merkins, run to the next light pole and do 1 BBS (big boy sit up)
Keep going until you finish with 1 Merkin and 10 BBS
We took a jog back to the firehouse on the Razorback Greenway and started a new exercise:
Line up for some Bearpees!
OYO 1 Burpee followed up by 4 count bearcrawl forward.
Repeat until you make it to the lightpole.
Once we got there, we increased the number of Burpees to 2 followed by a 4 count bearcrawl.
We took a break and did some Sun Gods before jumping into:
1 squat and 2 single-leg lunge combination at 1:2 ratio going up to 10 squats and 20 lunges
Ain’t got no legs!
On your six:
LBCs x 20 IC
American Hammer x 10 IC
ABC’s OYO (draw the capital letters of the Alphabet in a leg lift position)
Flutter Kicks x 10 IC
Finished up with some help from Drumstick, Yazoo, and Switch leading us in
Alabama Prom Dates x 15 IC
J-Los x 10 IC
SSH IC x 10 IC
Copperhead Squats x 10 IC
Imperial Walkers x 10 IC
Circle of Trust
Get Terry in
Pray for Pea Ridge group (Battlefield AO)
Naked Man Moleskin
Thanks to all the PAX for working out hard for my first time to Q!