AO: North Shore
Beatdown Date: 01/02/2021
Q: Rage, Longboard, Bull Husky, Gypsy
Pax: ATM, Blockbuster, Bull Husky, C(L)ock Blocker, Chief, Chubs, Clearance Clarence, Fire and Ice, Focker, Forrest, Glory, Gypsy, Jeter, Longboard, Mr. Rogers, Mushu, Panther, Rage, Shocker, Short Circuit, Skywalker, Spaetzle, Stark, Stu, Sweater Vest, U-Haul
FNG: Jeramiah AKA Sandman, John AKA Ric Flair, Patrick AKA Exotic
DR Pax: Rivet – Puget Sound
Intro:
Disclaimer and Welcome
The Thang:
Mosey to sand.
Warmup – Q1 Rage:
Square Dance Squats
Motivators w/ High Knees
Squat w/ Hallelujahs Fists
High to Low Plank Jacks
Rage ViGoda Morning Merkins
Crescent Lunge Lean to Revolved Warrior Lunge
Table Top Hover Shoulder Taps w/ kick through
The Thangs –
Q2 Longboard: Stay in the sand.
Sprint
50 Sit ups
Sprint
40 squats
Sprint
30 merkins (IC)
Sprint
20 mountain climbers
Sprint
10 merkins (IC)
Sprint
5 burpees
Sprint
*In between sets, do active recovery of either side straddle hops, tae bo’s, or burpees*
Q3 Bull Husky:
Mosey to stairs.
Groups of three sprinted up the stairs as waiting Pax performed Merkins, WW2s, Side Straddle Hops, and Planks as each minute passed.
The groups of three then moved over to the grassy hill next to the beach and performed triple interval uphill sprints while backpedaling down the slippery surface. Waiting group members performed Merkins and WW2’s.
To finish this BD the Pax ran in a long line up and down the hill while simultaneously running across the hill.
Mary – Q 4 Gypsy:
Flutter Kicks x 20
LBC x 21
W’s
Chilly Jacks x 20
Superman x 21
Captain Thor
Mosey back to bridge area to hear better.
Surprise 15 Burpees.
COT:
Praises and prayers for many PAX. Plenty of opportunities to support the community. Goals to be set for PAX in 2021.
F3 Phoenix 