AO: RocketTown
Beatdown Date: 02/24/2021
Q: Moonshot
Pax: Mr. Rogers, Mushu, Pointer, Timber
FNG:
DR Pax:
Intro:
I’m going to be giving you key words as we go through each part of today’s workout. In the end our goal is to multiply our growth!
The Thang:
Warm-A-Rama: ENTRUST = Enter into Trust
5 Grass Pickers
10 Abe Vigoda – Slow Windmills
10 (21s) 2 count Side straddle hops (Count 5 out – Last 5 silent – Stop together)
Penalty> 5 x 2 count Fire Hydrants (L/R)
10 Imperial Squat Walkers – 1Squat 2UpKneeToElbow 3Squat 4UpKneeToElbow
Mobility: TO = Where? Who? Why?
Indian Run (slow) – Back to Front – Back person drops and does 2 merkins / 2 squats
20 & 40 second Wall Sits
Team Challenge: RELIABLE = 3’s (or 2’s) – Mozey to Mid Soccer Field
Alternate runner to soccer goal and back
Pax who stay keep track of where they are at:
5 Merkins, 10 Box Cutters, 20 Lunges (L/R =1), 40 Big Boy Situps
40 Merkins, 20 Box Cutters, 10 Lunges (L/R =1), 5 Big Boy Situps
80 second Wall Sit
Mary or Merry: MEN: Mozey back to original circle
4 – 4 count cross crunches
8 – 2 count Hello Dollies
16 – 2 count American Hammers
32- Freddie Mercuries
COT:
Did anyone notice a pattern to the number of each exercise? Multiply x2
2 Timothy 2:2 “And the things you have heard me say in the presence of many witnesses ENTRUST TO RELIABLE MEN who will also be qualified to teach others” My life is about multiplying: Ministry, Coaching, Teaching, Mentorship, F3
F3 Multiplies your Life: Fitness, Fellowship, & Faith
Multiply your life: Invite others, Learn to Lead, Invite others to Lead
Count-O-Rama, Name-O-Rama, Announcements, Prayer
F3 Phoenix 