AO: The Royale
Beatdown Date: 03/16/2021
Q: Messy
Pax: Benjamin Moore, C(L)ock Blocker, Chief, Choo-Choo, Focker, Frenchy, Moist Budda, Mushu, Panther, Pink Gorilla, Shock Collar, Stu, Sweater Vest, Timber, U-Haul
FNG:
DR Pax:
Intro:
Disclaimer
22x Side Straddle Hop IC
~Stretch arms~
22x Squats IC
~Stretch legs~
22x Mountain Climbers IC
10x Burpees
22x Imperial Walkers
15x Side to side jumping squats
15x Squats with basketball shoot
The Thang:
11s
Sprint to the side – do 1 merkin
Other side – do 10 burpees
Keep this until reversing
11s
Sprint to the side – do 1 fire hydrant each leg
Other side – do 10 copperhead squats
Keep this until reversing
Circle of Mary
Each PAX comes up with an ab exercise until we finish on time!
COT:
COT – Being gone for 3 months, is not easy to get back into healthy habits like F3, but we need to buy time from other things not as important and take time for the things we love doing.
F3 Phoenix 