Anything worth doing is worth OVER-doing

AO: First Tree
Beatdown Date: 08/04/2020
Q: Wolveriño
Pax: ATM, Black Belt, Bond, Bootlegger, Clearance Clarence, Crimson Hawk, Deuce, Gypsy, Homer, OB, Python, Ryu, Sandbag, Slap Shot, Six, Uno, Walter
FNG:
DR Pax:

Intro:
Attention to properly executed form and range of movement is the foundation of improvement. Don’t short the movement, cut reps if you need to scale. I think we can all agree that 1 great ‘merkin (push-up) is better than 10 of those little half arm-bends some like to pass off.



The Thang:
W/U:
Bear Crawl Ring-of-Fire (Modified) x5 rounds
Bear crawl around the circle until Q calls halt. Hold position and execute 10 ‘merkins on Q’s count.

Lieutenant Dans x2 Rounds
1 – 10 squat/ lunge-L/ lung-R

Sprints
2 @ 50% effort
2 @ 75% effort
6 @ 100% effort
2 @ 5x jump-squats plus sprint

2 Rounds on Q’s count
25 LBC’s
20 BBSU’s
15 Superman’s



COT:
Step up and participate as a Q! F3 is about building leaders and requires active participation. If you just want to show up for an exercise class, I’m sure the YMCA has a jazzercise or Zumba class for you.