Ripcord’s Ripoff
AO: Firehouse
BeatDown Date: 01/18/2022
PAX:
Number of Pax: 9
Pax Names:
Ex-Lax, Mystery Meat, 57, L.A., Knockout, Cashback, Doughboy, Badger, Ripcord
Number of FNGS: 0
FNG Names: N/A
QIC: RIPCORD
Introduction
Learning from previous Q’s and Leaders on how to efficiently run a beat down and steal their ideas.
Warm-O-Rama
Short mosey around the parking lot, went over F3 principles and admitted I am not a professional and to please modify as needed.
arm circles, right and left arm stretch, Michael Phelps, 10 weed pickers, left and right groin stretch, hamstring stretch 20 SSH IC.
The Thang
Mosey to pick up coupons (rocks)
25 military press
50 butterfly front
75 tricep extensions
100 curls
Mosey to hill, run down AOP run up doing 2 burpees at each lightpost (12)
Mosey to parking lot do 11’s with an adaptation of 10 squats on each lap merkins/BBSU
Mosey to pick up coupons
37 arm raises front 1is1
37 arm raises to the sides
mosey to vehicles and finish with Mary for 7 minutes
Circle of Trust
asked for prayers for many sick with COVID right now. Almost all of us know someone currently afflicted and wish them a quick recovery. Praise for Cyndy, that earlier in the year was on a ventilator twice but has made an amazing recovery.
Awesome! Coffee Q again from Ex-Lax.
Naked Man Moleskin
I appreciate the positive support from this group. It is always a great day when I get to start with an F3 beatdown and COT.