AO: First Tree
Beatdown Date: 6/7/2020
Q: Sandbag
Pax: ATM, Clearance Clarence, Grills
FNG: Gypsy
DR Pax:
Intro:
Disclaimer. Trying some new stuff.
The Thang:
Warm up:
1/2 court and back:
Super Mario’s w/ hallelujah.
Shuffle w/ tree hugger.
Quick skip w/ arms Moroccan night club.
Backpedal w/ arms Merkin motion.
Bunny hops w/ arm circles.
Carioca w/ arms doing SSH.
Dog-n-Bush forward then backwards (rotating hips like you’re stepping over fence.)
5 Double burpee: 2 Merkins. 2 burps. 2 jumps. OMD
Plank various arm and leg movements.
The Thang:
Jog lap around field.
wrap towel around fence.
- Lean back at 45 degree. Row IC.
- Tempo row. IC.
Tempo Merkins. IC.
Squatting back lunge. IC.
Jog lap.
Mosey to pavilion.
Pull-ups: 6, 5, 4, 3, 2, 1.
Hang x 10 count x 2.
T Merkins. (Squeeze shoulders on 1, 2, 3. Then Merkin up is 1 rep.) IC.
Fat Joe (kneel down and lean back). IC.
Foot on bench. 1 leg pickle pointers. IC.
Sally – Hold squat. Jump on “UP”. Back to holding squat.
Mary:
Plank. Various arm movements. OYO.
Low plank. Various leg movements. OYO.
Box cutters. IC.
Rosalita IC.
11 Merkins. OMD.
COT:
YHC – COVID experiences and F3.
Pray request: Bank mix up. Work unknowns. Settling in to neighborhood. Moving. BG being a sad clown…
F3 Phoenix 