AO: North Shore
Beatdown Date: 11/26/2020
Q: Focker
Pax: Blockbuster, C(L)ock Blocker, Chief, Longboard, Mr. Rogers, Mushu, Panther, Shock Collar, Spaetzle, Stu, Sweater Vest, Timber, U-Haul, Bueller
FNG: Binky, Baywatch
DR Pax: Tenenbaum (Tucson), Bull Husky, Silent Beat
Intro:
Football 🏈 inspired BD today with some Thanksgiving trivia spiced in! Warmarama: crossover stretches R/L x3 each side, Windmills x10 in cadence, on your six and cross R leg over left, R elbow to knee and twist to left (switch) x3 each side, motivators x8, plank with R/L calf stretches x 3 each side, arm circles F/B, cherry pickers, and overhead arm claps x20 in cadence. Chief takes over Q; Mosey to bridge.
The Thang:
Bridge workout: 1st light pole do Spider-Man burpees (x1 and increase by one each third pole), second pole do Plank Jack ladders (x2 and double each third pole), 3rd pole is plank- thanksgiving trivia is right get to move on, wrong is a one minute plank. PENALTY = 5 Burpees for each white vehicle that passes on bridge. Mosey to base of A mountain; Longboard takes Q, Offense and Defense= 20 back pedals, 20 walk, 20 sprint repeat up A mountain until at landing. Pax the run up A mountain. Mosey down and hard run back across bridge.
COT:
Countarama and Namearama! 20 PAX total with 2 FNG and bunch of DRs. Announcements: Murder Bunny Mile 🐰 on Saturday at Furnace 0600 BYOB! Blood Drive on 12/17 (sign up on slack), and Néw AO Rocket Town on Monday and Wednesday at 38th Ave & Cactus. Prayers: UHaul M for giving birth soon, Native Americans with Covid, Community around Rocket Town, Safety during Thanksgiving and Health, and continuing to inspire male leadership through F3! Happy Thanksgiving 🦃🍁!!!!
F3 Phoenix 