AO: The Royale
Beatdown Date: 01/26/2021
Q: Full House
Pax: Benjamin Moore, Choo-Choo, Dolly, Focker, Frenchy, Panther, Shock Collar, Stu, Sweater Vest, Timber
FNG:
DR Pax:
Intro:
Disclaimer given. Guys were a little worried about having to roll around on the wet ground. Gave them some assurance early that we would not be spending much time on the ground.
The Thang:
Warmup:
SSH- IC X20
Hill billy walker- IC X20
Bobby hurley X20
Overhead claps X20
Plank jacks X20
Indian run around the park
Workout:
3 rounds X20 reps
*run down and back across the parking lot before each exercise (~40yds)
Coupon swings
Goblet squat
Overhead press
Bicep curl
Coupon merkin (alternating)
Mary:
Mountain climbers X20
Shoulder taps X20
Side plank X30 sec each side
Cool down stretch
COT:
20 Our soul waits for the LORD; he is our help and our shield.
21 For our heart is glad in him, because we trust in his holy name.
22 Let your steadfast love, O LORD, be upon us, even as we hope in you. – Psalm 33:20-22
F3 Phoenix 