AO: RocketTown
Beatdown Date: 03/24/2021
Q: Moonshot
Pax: Dora 1.2.3, Live Wire, Mr. Rogers, Mushu, Petra, Repo
FNG:
DR Pax:
Intro:
I’m not a professional! Push yourself but don’t overdo it! In the end our goal is to have fun while working out.
The Thang:
5:30 Warm-A-Rama:
9 Arm Circles Forward/ 9 Backward
9 Abe Vigoda – Slow Windmills
9 Grady Corn: Overhead Clap/ Front Clap (Double Count)
9 Imperial Squat Walkers – 1Squat 2UpKneeToElbow 3Squat 4UpKneeToElbow 18 Round Your Head with Disc (9 Clockwise/ 9 Counterclockwise)
5:39 Disc Golf Challenge
Each man had his own light up Disc. Groups of 4-6
Add up everyone’s throws = That’s how many we do of each exercise
Hole 1: 272 ft: Squats
Hole 2: 238 ft: Flapjack Merkins (3 count plank jacks: 1 merkin)
Hole 3: 371 ft: Lunges (L & R = 1)
Hole 4: 380 ft: Box Cutters
Hole 5: 185 ft: Iron Hulks (1 merkin:4 Air Presses) UP only (8)
Hole 6: 283 ft: Reverse Lunges (L & R = 1)
Hole 7: 440 ft: Merkins
Hole 8: 276 ft: Captain Thor (1 big boy sit up to 4 American Hammers) {Skipped for the sake of time}
Hole 9: 310 ft: Wall Sit (50) Seconds while we did Count-O-Rama & Name-O-Rama
COT:
Verse of the Day: 1 Peter 4:10, Announcements, Prayer
F3 Phoenix 