AO: The Furnace
Beatdown Date: 5/20/2020
Q: Chief
Pax: Lambert, RoadRash, Stu, U-Haul
FNG:
DR Pax:
Intro:
Beautiful May morning at the Furnace. Great seeing familiar faces again!
Disclaimer given and reminded PAX about the current City of Phoenix Parks/Rec health directives and guidelines and importance of following them.
Time to get started! Sweater Vest showed up late and served his burpee penalty.
The Thang:
WARM UP
- Hill billy walkers IC x 15
- SSH IC x 15
- Mountain climbers IC x 15
- Shoulder taps IC x 12
THE THANG
Run to other side of park between each set. Time to work on that cardio!
Gorilla Humpers – 6 sets of 25
Ladder Jacks 6 sets of 10
One legged burpee 6 sets of 6
Over head bonnie blairs (hands held over held) 6 sets of 20
Motivators (with merkins at end). Begin at 8 and work our way down with runs in between
MARY
- Crunchy frog IC x 10
- Heel grabs IC x 10
- WW2 Situps IC x 15
COT:
ANNOUNCEMENTS
- Memorial Day Hike in Scottsdale at Gateway trailhead. Details in slack!
- Odin’s last beat down is Sat. May 30 at West Valley AO. More to come on this!
(Modified) COT – Gratitude. Identified different aspects of our lives that we are grateful for. Can be easy to focus on the negative. Grateful for the PAX and the fellowship/support we provide to each other.
F3 Phoenix 