Fireworks Burpees and more
AO: 5andDime
BeatDown Date: 07/01/2021
PAX:
Number of Pax: 6
Pax Names:
Badger, Ripcord, Picket Fence, EZ Pass, Backdraft, Nomad
Number of FNGS: 0
FNG Names: n/a
QIC: Nomad
Introduction
Welcome to F3, I’m not a professional, modify as needed.
We are going to watch the lightening today and take cover as needed.
Warm-O-Rama
Neck Stretch (5)
SSH (20)
Legs out wide- Stretch Right, Left, middle
Legs together- stretch middle
Daisy Pickers (10)
High Knees (10)
Motivator 11 to 1, one more than we normally do 😉
The Thang
Mosey to second floor of parking deck
The Thang
11 firework burpees (arms and legs stretched out at the top)
# 1 – Welsh Dragons
Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.
Mosey to top of parking deck and back down
11 firework burpees
#2 – 22’s
Calf Raises 21 to 1
Squats 1 to 21
11 firework burpees
Stayed in parking deck for mary.
MARY
Suzanne Sommers (30 per side)
American Hammers (50 total, each side is 1)
Flutter Kicks (20 x 4ct)
Big Boy Situps (25)
LCRC (10)
LBC (15)
Circle of Trust
COUNT-O-RAMA
NAME-O-RAMA
Prayers for dutch oven and family battling cancer.
Prayers for collin and family- terrible skateboard accident.
Prayers for backdraft and family- newborn baby.
Naked Man Moleskin
YHC tried to push the pax a little today by doing motivators starting at 11 rather than 10. Wow that was a lot of counting. Also, we pushed to 22’s which got really tough at the end with all the squats. Thankful for this group of men!