AO: North Shore
Beatdown Date: 10/22/2020
Q: Armstrong
Pax: Longboard, Pad Thai Phoenix, RoadRash, Sweater Vest, Timber, Twinkle Toes
FNG:
DR Pax:
Intro:
5 Count Motivators as we waited for @Longboard!
The Thang:
Mosey to Hayden Ferry garage. (10 mins)
-Every White Car is 5 burpees.
-Every Black Car is 10 merkins
-Every Silver/Gray is 15 air squats
15 burpees in Cadence as there was a group of folks working out on the South Shore!
Time for some stairs. (25 mins)
Up one flight over one flight. [8 flights] Al Gore if you need to wait for a clear stair case.
[jog between]
Set one: Every Step
Set two: right and then left.
Set three: Sprint and finish last flight with backward bear crawls.
Surfees and Up Down Plank Jacks at the top while we wait.
Mosey Back to North Shore car exercises still apply.
COT:
Lifting up family members with disease, patience for parents and home schooling, and Chief’s M.
F3 Phoenix 