AO: North Shore
Beatdown Date: 5/14/2020
Q: Stu
Pax: Chief, Longboard, Odin, Spaetzle, Stu, Sweater Vest, Timber, Twinkle-toes
(All Pax Listed on Attendance Sheet)
FNG: Jim Shellard, Velan Thillaraijah, Ben Hirschland
DR Pax: Jack Redfield,
Intro:
Standard F3 Intro (sort of), greetings to 3 FNG’s and a DR
The Thang:
Warmups:
10 Windmills
10 Push ups
10 Squats
10 Burpies
10 Calf raises
10 Michael Phelps
10 Motivators
Warm-up Mosey
Music Thanks to Chief: Side-Straddle Hops with a burpie for every “Roxanne” in the song Roxanne
Pyramids (10-9-8-…3-2-1-…..1-2-3-…8-9-10)
Merkins
Jump Lunges arms up in the air (All lives matter…)
Mountain Climbers (Half a pyramid due to time constraints)
Fire Hydrants (Ditto) The Q’s signature exercise, yes just like a golf course signature hole Sweater-vest…
Mary: WW2’s, American Hammers, flutter kicks
COT:
Prayer Requests: Twinke-toes’ mother-in-law
Thought for the Day:
Covid 19 mediation is starting to emphasize OUTDOORS (away from recirculated aerosols) aka GD’s CREATION………… We also have a lot to be thankful for with personal relationships. The Q was lucky enough to have life-long friends join the BD including a 50-year friend (elementary school classmate) as well as high-school classmate, college classmate and of course his incredible Phoenix F3 FAMILY. And as a bonus Son #2 joined too. How special is that. Relationships matter, So much to be thankful for during these difficult times!!!
Thank You from Stu (aka Rich……and Dad)
F3 Phoenix 