AO: The Furnace
Beatdown Date: 07/18/2020
Q: Chief
Pax: C(L)ock Blocker, Messy, Rocketman, Spaetzle, Stu, Sweater Vest, Timber, U-Haul
FNG:
DR Pax:
Intro:
Time for the Sasquatch 2020 challenge (part 2 in the F3 phoenix region)! Pax started rolling in to Royale around 4:15am (not a typo)…needed an early start to avoid the heat. Disclaimer given and time to go! No turning back now…
The Thang:
WARM UP – Timber Q’d the warmup with SSH and imperial walkers. Lots of mumble chatter about what was ahead!
THE THANG
Workout #1 (at Royale AO and Timber Q)
10 squats, Run 100 yards
10 LBCs, Run 100 yards
10 burpees, Run 100 yards
10 LBCs, Run 100 yards
10 squats, Run 100 yards
10 merkins, Run 100 yards
10 squats, Run 100 yards
10 LBCs, Run 100 yards
10 burpees, Run 100 yards
10 LBCs, Run 100 yards
10 squats, Run 100 yards
10 merkins, Run 100 yards
RUN APPROX 4.5 MILES TO GRANADA PARK
Workout #2 (at Granada Park and Clockblocker Q)
Corner 1: 10 burpees, bear crawl to corner 2
Corner 2: 9 burpees, bear crawl sideways to corner 3
Corner 3: 8 Burpees, Crawl Bear to corner 4
Corner 4: 7 Burpees, bear crawl sideways to corner 1
Corner 1: 6 burpees, bear crawl to corner 2….. rinse and repeat for burpee counts 5, 4, 3, 2 and 1
Note: For bear crawls, face the same way the whole time so you get to work the left and right side crawls.
RUN APPROX 1.5 MILES TO ARIZONA BILTMORE AREA
Workout #3 (at Arizona Biltmore Golf Course near hole #1 and Sweater Vest Q)
Run 100 yards, 100 side straddle hops, run back, 100 side straddle hops
Run 75 yards, 75 mountain climbers, run back, 75 mountain climbers
Run 50 yards, 50 LBCs, run back, 50 LBCs
Run 25 yards, 25 merkins, run back, 25 merkins
Run 10 yards, 10 burpees, run back, 10 burpees
RUN APPROX 1.2 MILES TO ARIZONA BAT CAVE
Workout #4 (at Arizona Bat Cave and Chief Q)
Complete the following exercises flip flopping with partner: Jump Squats 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 and Merkins 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Partner 1: 10 jump squats
Partner 2: 20 merkins
Partner 1: 20 merkins
Partner 2: 10 jump squats
Partner 1: 9 jump squats
Partner 2: 18 merkins
Partner 1: 9 jump squats
Partner 2: 18 merkins
Partner 1: 8 jump squats
Partner 2: 16 merkins
Partner 1: 16 merkins
Partner 2: 8 jump squats
…Continue to 1 jump squat and 2 merkins
RUN APPROX 2.3 MILES TO SPATZLES!
Workout #5 (at Spatzle’s house and Spatzle Q. Thank you Oranges for the waters!!)
Jackob’s Ladder format. Complete 4 Rounds of the following exercises:
– Side Straddle Hops (single count)
-8 Count Body Builders (Burpee with plank jack – down, merkin, plank jack, jump up)
-Big Boy Sit Ups (stand up sit ups)
-American Hammers (single count)
-Flutter kicks (single count)
Round 1: 5 reps each
Round 2: 10 reps each
Round 3: 15 reps each
Round 4: 20 reps each
After completing 4th round:
Bear Crawl 50 feet, Reverse Bear Crawl Back
RUN APPROX 0.8 MILES TO THE FURNACE
RECOVER
COT:
WE conquered the Sasquatch and it definitely would not have been possible OYO – speaks to the power of F3!
Special THANK YOU to Stu for driving from workout to workout with coolers full of drinks! We needed your help to get across the finish line.
Until next year…keep pushing!
F3 Phoenix 