AO: The Royale
Beatdown Date: 06/23/2020
Q: Dora 1.2.3
Pax: C(L)ock Blocker, Chief, Focker, Hammer Time, Kylo Ren, Messy, Panther, Shock Collar, Sweater Vest, Chirp
FNG:
DR Pax:
Intro:
Started out with an Extra Credit (EC) run for about a mile. Focker led the way. Hammer Time and Kylo Ren strolled into the park as we shut down the empty Zoom channel. Disclaimer.
The Thang:
Warmed up the legs, shoulders, chest and back.
The main portion was a tabata style workout. 6 exercises. 4 rounds each. 40 seconds of workout, 20 seconds of rest.
Fine print – the guys probably won’t read this – it was supposed to be 20 seconds of work and 10 seconds of rest :).
1st exercise – jumping lunges
2nd – Should stand with a roll into a handstand or donkey kick
3rd – 2 Jumping lunges into 2 star jacks
4th – Merkin into a low lung with a roll to one side. Repeat and roll to other side.
5th – Hurdle steps (a step up that you jump up at the top)
6th – 2 jumps and go into a handstand or donkey kick
Bonus round
Have a partner track your time. Get into a handstand against a wall. Hold it for 2 minutes straight. If you have to come down, your partner stops the clock and you must complete the penalty before continuing your handstand where you left off.
Penalty: 5 LBC, 5 Flutter Kicks, 5 Toe Taps, 10 Bicycles.
COT:
Count-o-rama – 11 pax, Name-o-rama, Prayed for jobs, cancer, loss of family members, help to love our neighbors.
Announcements – CSAUP coming up July 18th-ish. See 1st F Q, Focker.
F3 Phoenix 