Beatdown Date: 04/12/2021
Pax: Live Wire, Moonshot, Mr. Rogers, Mushu, Petra, Repo
DR Pax: Sprocket (DR from F3 Seattle)
Beautiful morning in the gloom! Disclaimer given and we’re off!
Warm a Rama
– Mike tyson IC x 12
– Nolan Ryan IC x 12 per side
– mountain climber IC x 12
Mosey to field for a block party!
Format: each circuit contains 3 exercises. Exercise 1 is 30 seconds, exercise 2 is 30 seconds, exercise 3 is 45, and then repeat that 3 more times.
Circuit 1: Man makers, chest pull ups with coupons, run (we all tried to keep up with Moon shot! Who got “tired” of running forward so instead starting running back wards! Impressive!)
1 min “break” with calf raises (discuss 5 core principles)
Circuit 2: curls, squat thrusts, run
1 min “break” with calf raises (discuss F3 credo)
Circuit 3: up straddle hop (no coupon :)), merkins on coupon with groiner, lunge with coupon
1 min “break” with calf raise (discuss F3 mission). Repo ate his Wheaties this morning and decided it was too easy so he grabbed his coupon and hit some more curls while doing calf raise, beast mode!!
Circuit 4: sumo squats with coup, flutter kick while holding coup over head, RUN!
Mary: captain Thor up to 8! Was hoping to get to 10 but we ran out of time and YHC was running out of gas too
Announcements: Pat Tillman run to provide scholarships – see Mr rogers for more info. Blood drive round 3 coming up soon!
TAPS: Moon shot and Mushu Ms for upcoming surgery
Grateful for all of you men for making me better. We need each other in the gloom and can’t do it alone, don’t forget that next time you’re on the fence about posting. You never know what the person standing next to you is going through. Let’s continue to become better leaders and support each other in the process!
Enjoy the week men!