AO: Flagstaff
Beatdown Date: 07/11/2020
Q: Panther
Pax: Focker
FNG:
DR Pax:
Intro:
Warmarama: all in cadence, 25 SSH, 25 Windmills, 25 Imperial Walkers, 25 Plank Jacks and a mosey around the park.
The Thang:
Sets of 11’s:
Kick-throughs, shoulder taps
Merkins, WW2s
Diamond merkins, Apollo oh-nos
Mile run
Pyramids of Kobe squats counting by fives up to 20 and back down to 5 with 30 sec planks in between.
Mary
Freddy merc’s
Lbcs
Alphabet soup
Mile
Odin hops down and up stairs
COT:
Countarama, namearama! Off to Coffeeteria at Matador Roasters for cold brew. Starbucks for breakfast sandwiches and other snacks. Great Q by @Panther.
F3 Phoenix 