AO: North Shore
Beatdown Date: 03/06/2021
Pax: ATM, Billy Goat, Boba, Boots, C(L)ock Blocker, Charizard, Chief, Choo-Choo, Chubs, Creamy, Creeper, Dingo, Fire and Ice, Focker, Forrest, Glory, Huggies, Jeter Phoenix, Lambert, Longboard, Mr. Rogers, Mushu, Panther, Papa Doc, Pink Gorilla, Rage, Sandbag, Sandman, Sherpa, Short Circuit, Spaetzle, Stark, Stu, Sweater Vest, Timber, U-Haul, Wild Thang, Wilson, Tenenbalm; Camperman
FNG: Bambino (Santiago); Bear Trap (Chris); Shutter Fly (Elverado); Snooky (Brian)
Everyone called to circle up at 0600! Intro and disclaimer given by Focker. Circled up and given the low down on Q’s for sections of Todays workout for the 3 year anniversary convergence for Phoenix F3!!!! 🇺🇸
45 PAX here today in this circle!
Warmarama: Fire & Ice Q;
* “You gotta remember your body is like day-old rice. If it ain’t warmed up properly, something real bad could happen.” – Ted Lasso
* From Phoenix: The Motivator x 3, IC
* From Orlando: Salsa Dippers x3, IC
* From Houston, Shock & Awe! 10 Burpees, IC.
* Then 9, 8, 7, 6, 5 (mushu makes his appearance), 4, 3 (sandman shows his face), 2 and 1. OYO.
Hand off to Forrest!
Thang 1: Q by Forrest
SSH with Irish pick ups
Plank – Knee to elbow both sides
Alt Lunge with a twist
Crab walk fwd/bkwd
Slow sumo squat
Dbl leg kickout merkins
1000 burpees. 😂. Ok maybe not.
Handoff to Treefall Q:
F3_Convergence Q 36 Months Strong
Burpees on my down 9
Merkins on my down 9
Jump Squats hold down on my up 9
Diamond merkins on my down 9
36 meters round 1 bunny hop, round 2 backward run, round 3 lunges, round 4 sprint
4x 9 count
Handoff to Mr. Rogers & Panther Q for Mary:
Panther: Gas pumps (in and out) for 20 in cadence
Mr Rogers: Freddy Mercuries (Bicycles) 6 forward, 6 reverse in cadence
Panther: Flitter kicks to 15 in cadence
Mr Rogers: Sand angels to 12 in cadence
Panther: Little mermaids 10 left, 10 right straight count
Mr Rogers: Leg climbers right and left in cadence to 10
Panther: American Hammers to 15 in cadence
Hand off to Sandbag
Sandbag led Countarama and namearama; 4 FNG’s today welcome to Bambino, Bear Trap, Snooky, and Shutter Fly!!! Announcements by Chief:
F3 Tucson launch March 13!
Leadership team transitions – Big time TCLAPS to Huggies and SV for their time and effort the last year! We’re better because of both of them. Excited to add new leaders to the group – Short Circuit and UHaul – to take their place!
New leadership roles and openings – we are thinking ahead to what the next 3 years look like and we need to add more leadership roles to get ahead of the growth and expansion. Adding Q of Planting AOs, Q of Growing, and Q of Serving. We love having new faces so please tell us if you want to be involved! More info to be posted on Slack soon.
UHaul also mentioned Ahwautukee launch soon.
Prayer intentions done by Sandbag.
Coffeeteria at Press Coffee ☕️ In Tempe!!
AO: North Shore