Get Your Cardio On!

AO: The Furnace
Beatdown Date: 06/27/2020
Q: Focker
Pax: Chief, Dora 1.2.3, Lambert, Panther, Papa Doc, Spaetzle, Stu, Sweater Vest
DR Pax: Taps (KC), Worthington (WA)

Warmup: start tunes (little AC/DC) Hell’s Bells to get going!!! in cadence 25 SSH, 20 arm circles forward & backward each, 20 cherry pickers, 20 iron crosses, 3 count IT band stretches (yes I know F3 doesn’t do stretching), and 20 Imperial Walkers. Mosey to corner of park!

The Thang:
Run 1/2 mile at 50% pace. Then leaders turn and run 75% (race pace) back to the Six. Pick up the six and continue next 1/2 mile at 50% pace. Again leaders turn and pick up the Six at 75% pace. Back to start at 50% pace. Between sets do variations of Merkins (hands free, diamond, wide, and regular) along with 25 WW2 sit ups. Then off and running again for the mile and completed two more sets. Total was 4.45 miles averaging about a 12 minute pace including the Merkins and sit-ups. Great job by PAX hanging in on a hot run!

Panther lead a round of Mary. American Hammers, flutters, LBCs, Plank Jacks, elbow plank on tippy toes, and some Greg Louganises (thanks Taps for that one)! Announcements: Sasquatch is 7/18 at 0430 from Royale to Furnace more to come! Second Tuesday of month is night of prayer on zoom 9pm. Next challenge is being developed please give ideas! Prayer/ thoughts: Taps and Worthington both spoke about happenings in their Regions. Stu prayed us out! Off to Coffeeteria!!! Great work guys, love ya brothers!!! @Focker

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