AO: The Furnace
Beatdown Date: 01/20/2021
Pax: Benjamin Moore, Blockbuster, Chief, Exotic, Fire and Ice, Focker, Lambert, Panther, RoadRash, Sandman, Sherpa, Shock Collar, Spaetzle, Spud, Stu, Sweater Vest, Timber, U-Haul, Wilson
FNG: Mary Lou
Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises if you need to. Push yourself, but don’t hurt yourself.
Warm-Up: Arm circles, Motivators(5), Mosey over to corner of 56th/Osborn. Indian Run to 54th and back to 56th. Mosey to 38th Parallel.
Line up on 38th, Side Shuffles to the left across field, and back to 38th going the right. Side shuffles across field and back with downs/ups(touching the ground and jumping). Low side shuffles back and forth across field. Back Peddles across field and bear crawl back to 38th. High knees skipping across field, sprint back to 38th
Circled Up. Planks with PAX doing merkins in a wave, attempted to add 2nd, 3rd, and 4th waves. Moved on to Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats–each 5 times in cadence. 15 Windmills. Started the soundtrack and then AMRAP BLIMPS with a minute for each exercise. Planks/Merkins/Cicle Run–everybody in plank, one person does 5 merkins, then gets up and runs around circle. Next person does their 5 merkins when previous person gets up to run. Return to plank after running the circle until all have run around circle. Al Gores/Tree Huggers. Mary: Jim Braddock (WW2 with uppercut and hook at top), Low Plank 30 seconds, LBCs, Reverse Blank, American Hammers. 5 side-straddle hops to burn up last few seconds before COT.
1 FNG — Mary Lou
Announcements: Blood Drive. Feb 6 @ 8am volunteer event at Saint Mary’s food bank. MABA – 100 burpees per day and can start anytime.
Prayer Requests/Intentions–Look after our country during this difficult time, thanks for our continued health.
AO: The Furnace