It’s getting warm out there!

AO: The Furnace
Beatdown Date: 5/29/2020
Q: Wilson
Pax: Chief, Lambert, RoadRash, Sherpa, Twinkle Toes
FNG:
DR Pax:

Intro:
PAX completed a warmup as follows:
Walkouts to a merkin (5x)
Arm Circles (10x in cadence)
Skips (20x in cadence)
Single Leg Glute Bridge (5x each side in cadence)

The Thang:
PAX mosied over to the field and performed the following exercises together at each parking lot island station (4 total stations) then ran back to starting spot together.

Complex #1 (8 minutes)
Merkins 10x
Calve Raises 10x
Air Squats 10x
LBCs 10x
PAX ran to one end of the field and back to starting spot. If you cannot run that far, run in place. Plank up until last man finishes.

Complex #2 (8 minutes)
Burpees 6x
Carolina Drydocks 8x
Low Flutter Kicks 10x
PAX ran to one end of the field and back to starting spot. If you cannot run that far, run in place. Plank up until last man finishes.

Complex #3 (8 minutes)
Side Straddle Hops 8x
Mountain Climbers (8 each leg)
Lunges (8 each leg)
PAX ran to one end of the field and back to starting spot. If you cannot run that far, run in place. Plank up until last man finishes.

Complex #4 (8 minutes)
Narrow Merkins 8x
Single Leg Glute Bridge (8 each leg)
American Hammers (8 each side)
PAX ran to one end of the field and back to starting spot. If you cannot run that far, run in place. Plank up until last man finishes.

Complex #5 (8 minutes)
Decline Merkins 8x
Arm Circles (8 forward, 8 backwards)
Step with Knee Raises (4 each leg)
PAX ran to one end of the field and back to starting spot. If you cannot run that far, run in place. Plank up until last man finishes.

AMRAP – 1 Minute each with 1 minute break in between
Rd 1 – Merkins
Rd 2 – Air Squats

COT:
Announcements:
Q’s are open for foreseeable future, Slack message Chief if interested in Q’ing
Tuesday Night Prayer Group – Sherpa to post details on Slack soon

Prayers:
For those families impacted by the Coronavirus and the economic impact (Huggies)
For Odin and his family as the embark on their next journey. Thank you for everything you have done to accelerate F3!
For Shock Collars recovery
For Chief’s wife for a healthy pregnancy

Praises:
For what’s happening within the F3 Phoenix and the entire F3 Nation community.
For Twinkle Toes wife health and for his job

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