AO: The Furnace
Beatdown Date: 5/23/2020
Pax: Chief, Lambert, Papa Doc, Pink Gorilla, Sherpa, Spaetzle, Stu, Timber, Wilson, Twinkle Toes, Panther
DR Pax: 0
Pax were excited to be together, until Q directed them to his trunk. In the trunk was cement blocks for each PAX. All PAX took a block and moseyed for warmups. 20 windmills, 8 motivators, 30 cherry-pickers, 30 shoulder touches, 30 overhead arm claps.
Group move to running with brick overhead, run 1 mile with breaks with tricep presses, bicep curls, and squats along the way. Return to running with bricks overhead. All breaks are planks, 10 count with move to shoulder touches, then kick throughs in cadence. 20 brick high knees, 10 brick burpees, 15 brick American Hammers, 15 brick flutter kicks, 20 brick bench presses. Break. Move to 49th parallel and with brick overhead lunges and jumps 100 yards, tricep presses, walk back overhead, break. R side shuffle 10 times with change to left side back and forth units 100 yards completed. 15 bicep curls, Backward walk with brick overhead. Break. Move to circle and finish as started… 15 windmills, 5 count motivators, 20 cherry pickers, 20 shoulder touches, and finally 20 overhead claps. The PAX did an awesome job today and with very few complaining mumble chatter! PAX of the day was @Panther who showed out by using the full brick and completing the BD!! Thanks to all PAX for showing up and being F3 strong!
Reminders on Mondays activities; PAX meeting for hike at Gateway Trail head at 0525 or alternatively @Papa Doc will be at #ao_furnace for workout/ Murph at 0600. Prayers for service men and women! Remembering those we lost and the freedoms we now enjoy. Prayers to Shock Collar for his up coming surgery on his knees. God bless! @Focker out!!!!