AO: The Furnace
Beatdown Date: 5/20/2020
Q: Focker
Pax: C(L)ock Blocker, Sherpa, Sweater Vest, Timber
FNG: 0
DR Pax: 0
Intro:
Pax were excited for an excellent BD and were absolutely getting their 500 in this morning! Started with Windmills and 10 count motivators.
The Thang:
Running/karaoke/skipping or Backward Running between Sets; 25 completed at each end changing up exercises (Merkins, Squats, Mountain Climbers, SSH, WW2). For “breaks” we did planks with 10 count, and 15/10/5 shoulder touches and kick throughs. Lastly, headed to Focker Hill and Bear Crawls up/down with 5 Merkins at top and Bottom (then 4,3,2,1)!!! End with PAX choice on Mary.
COT:
Discussed prayer group being set up by @clockblocker watch for details, discussed Memorial Day plans with hike… see @stu information for details, @clockblocker took group out with prayer for group! Happy birthday to @Sherpa!!! Great job today fellas!!!
F3 Phoenix 