Good Old Fashion Beat Down
AO: 5andDime
BeatDown Date: 02/10/2022
PAX:
Number of Pax: 8
Pax Names:
Casket, Atlas, Silver Bullet, Fish n Chips, Oracle, Startup, Express
Number of FNGS: 0
FNG Names: NA
QIC: Picket Fence
Introduction
I was perusing past beatdowns and stumbled upon a doozy our Houston friend Pho had done. Seemed like a good idea to recycle a portion of it and add some Picket Flavoring as well. Questioning that decision 10hrs later.
Warm-O-Rama
5 core principles
SSH
Arm Circles
Copperhead Squat
Daisy Pickers
The Thang
Mosey to Picket’s Peak (no hills this time)
Modified Lazy Dora: Pax1 exercises/Pax2 “watches”
100 total Merkins/Planks (10reps and switch)
150 total Sumo Squats/Al Gore (25reps and switch)
240 LBC’s/6″ Leg lifts (40reps and switch
Mosey to Ice Rink
2 laps: Bear crawl long side, lunge corner, bear crawl long side, lunge corner
Jog ~1/2 mile and reconvene at 5&10 ice cream shop for wall sits (hold for 4min)
Mosey to Flag for Wonka tribute – New song “I Look Good Today” by OT Genasis (be sure to use clean version)….hold plank and merkin on the word “Good”
Circle of Trust
Clown Car headed to Tulsa on Sat to help kick start F3 group there.
2nd F event this Friday at Whole Hog
Prayers for Dutch for healing and support. Prayers for rest of Pax to lead well.
Naked Man Moleskin
Words of wisdom from Silver Bullet on recent F3 Podcast and the importance of 1st F to men.
Today was a grind – many groans and a few wobbly legs indicate great effort once again!