AO: The Furnace
Beatdown Date: 09/05/2020
Pax: Chief, Focker, Lambert, Panther, Shock Collar, Spaetzle, Timber, Wax Off
@Chief generously took care of the first 3 minutes of stretchin… I mean, low intensity repetitive exercise routine 😉
Messy took over to finish up the warm up:
25x Side Straddle Hop IC
~Stretc… (no! Low intensity rep… thanks @Focker for the friendly reminder! 🙂 arms across~
15x Squats IC
15x Mountain Climbers IC
High knees until I say down for a burpee
(10 burpees or so 😉
10 hand release merkins
Every one on plank (start & end)
Every 10 Lunges you do 5 merkins (foot on top)
Once the first PAX finishes first set of merkins, next PAX is up.
The 6th finishes the race strong!
Bear Crawl down the hill boys
At the 28th Parallel – re-arrange teams
Everyone side straddle hop
1st PAX will do 5 burpees and frog jump up the hill.
Once the 1st PAX starts to frog jump, next one does his 5 burpees and frog jump.
Bear Crawl down the hill boys (yep, you know the drill)
Jump Race! (Twice Re-arranging teams)
1st PAX gets on parallel position and does merkins. Next PAX jumps over him and starts doing merkins and so on. Once the last PAX has jumped and started his merkins, first PAX jumps everyone and merkins… until the top of the hill
Speed Race! (Re-arrange the teams)
Everyone will be doing side straddle hop
1st Pax to sprint to the other end of the park and once they get to the end and continue side straddle hops the next Pax sprints to the end…
Friendly sprint race of the 6ths at the end between @Wax Off @Lambert and @Yours-truly – come to an F3 workout soon for official results 🙂
Team Race! (Last one I promise)
All together, race track has 3 stops where we will all do WWII sit ups until the last Pax catches up, then run to the next stop to the top of the hill. Finishing strong like the team we are!
Mossey over to the flag for each Pax to come up with an ab exercise!
Just thankful for having this amazing community of men, that pushes each other everyday. Let’s take this long weekend to think of the many things we’re thankful for – trust me, there’s too many to count them all 🙂
AO: The Furnace