AO: First Tree
Beatdown Date: 03/30/2021
Q: Billy Goat
Pax: ATM, Bookworm, C10, Freefall, Gypsy, Oregon Trail, Skywalker, Summit, Taz, Walter, Wolveriño, Woody, Bellboy
FNG:
DR Pax:
Intro:
Quick warmup for the beatdown we were about to receive
Abe Vagotas
Arm swing
Tri stretch
Leg pull through
SSH
The Thang:
Dora 1-2-3
Werkins-100
Big Boy Sit-ups (or Grass to grass)-200
Skater Jumps-300
Dora 1-2-2
Crab Dip (straight leg)-100
Mountain Climbers-200
Sumo Squats-200
Dora 1-1-0
Merkins-100
Calf Raises-100 cadence
Hallelujahs-0 😞
Mary 20 of each
Reg. Crunch
Table top Crunch (LBC’s)
Tapping Crunch
Dying Cockroaches
R leg straight crunch
L leg straight crunch
R Crossover crunch
L Crossover crunch
R Side crunch
L Side crunch
Bicycles
COT:
Prayers for health, First Friday ruck this week, Splash Zone Broga on Fridays at 6am, Sandbags mother
F3 Phoenix 