AO: The Royale
Beatdown Date: 06/16/2020
Q: Panther
Pax: Armstrong, C(L)ock Blocker, Chief, Focker, Messy, Shock Collar, Sweater Vest, U-Haul, Zanjero, Chubs, Charizard, Red Said Fred, Little John
FNG: Chirp
DR Pax:
Intro:
Warm up with L & R leans/lunges, 25 cadence SSH, 3 count lean backs, R & L x 5, 25 high knees in cadence.
The Thang:
11’s from the bench to the brick wall. First set: shoulder taps, kick throughs.Second set: merkins, WW2s. Third set: diamond merkins, apollo oh-nos. Next, pyramids of Kobe squats counting by fives, from 5 to 20 and back down with 30 second planks between each set.
COT:
Ended with Countorama and nameorama. Announcements: 300+10 keeps going, sign up on google form. July 1st – August 1st group doing the Sasquatch. Group discussed starting from #AO Royale and running to #AO Furnace with workouts in between. C(L)ockblocker Lead is in prayer for for Uhaul M, Armstrong M, his Uncle with Cancer.
F3 Phoenix 