AO: RocketTown
Beatdown Date: 03/29/2021
Q: Bartman
Pax: Live Wire, Moonshot, Mr. Rogers, Mushu, Pointer, Repo
FNG:
DR Pax: Package (F3Goldrush), Bartman (F3Goldrush)
Intro:
From Bartman: This is a repeat of one of the 1st Q’s I’ve ever done & an ode to all the wild names of our workouts.
Welcome/Credo/Mission/5 Core Burpees
Warm Up:
Hairy Rockettes IC x20
Suzanne Sommers IC x10 each side
Monkey Humpers IC x20
Fairy Jacks OYO x20
The Thang:
Paula Abduls: lunge walk in parking lot, 2 steps forward, 1 step back, with your arms Straight Up the whole time
Mosey to street for 6 Pamela Andersons in slow 6-count cadence
Mosey to pool to use the wall for Chicken Peckers IC x10
Use half-wall for Lindsays (aka Fourties): 30 incline merkins, 10 dips, 25 inclines, 15 dips,…to 10 inclines, 30 dips
Tammy Wynettes (Stand by Your Man) in the field
Dirty Hook-Ups by the bathroom (you read that right) IC x10
Back to Parking Lot for Partner Assisted Pickle Pounders: PAX A holds ankles of PAX B in plank position, B does Pickle Pounders IC x10, then switch
Mary: Marionettes OYO x15, Low Dollys IC x20, High Dollys IC x20, Nolan Ryans IC x10 each side (not an inappropriate name, but a Bartman favorite)
COT:
Take your fitness & diet seriously, but not yourself.
F3 Phoenix 