AO: Flagstaff
Beatdown Date: 07/16/2020
Q: Focker
Pax: Panther
FNG:
DR Pax:
Intro:
Warmarama: in cadence SSH, Windmills, forward/backward arm circles, overhead arm claps.
The Thang:
4 sets of BLIMP; 10 Burpees, 15 lunges (count R leg only), 20 Imperial Walk, 25 Merkins, and Planks (start with 30 seconds and adding 30 seconds per set); between sets do Box Jumps over and back as one (10, 5,5,5), 10 dips, 10 Derkins. With mosey around park each set.
COT:
Countarama; Namearama. Silent Prayer until a Panther felt compelled to share. Focker doing that father stuff! Be well F3 Nation!!!
F3 Phoenix 