AO: The Royale
Beatdown Date: 04/08/2021
Q: Focker
Pax: Panther, Timber
FNG: Pre-Game (John)
DR Pax: At At (Naperville, IL)
Intro:
Disclaimer given! Push yourself don’t hurt yourself. Modify as necessary. It was a small crew today with only 3 regulars in attendance. Warmarama: 15 IC, grass grabbers, Don Quixote’s, side to side lunges, forward to back lunges, seal claps, overhead claps, and iron crosses. Motivators x 7. Mosey at 25% up to 50% back down to 25% and finally up to 50% again.
The Thang:
5, 10, 15 inch worm Merkins with skipping, prancing ponies, and karaoke in between over to wall for a 60 second wall sit. Sprint back to start. Repeat above with 5/10/15 kick through burpees. Mosey back to flag.
COT:
Mary: American hammers, Australian snow angels, plank hip touches, and LBCs. Countarama and namearama. Named our FNG John with his F3 name Pre-Game. This is due to his propensity to do a bit too much pre-party and being on bench for college baseball. Great to has At At out from IL for a visit! They are also hopeful to hit Scorch tomorrow. Prayers for travel and my moms health. Amen
F3 Phoenix 