AO: OTB
Beatdown Date: 04/21/2021
Q: Focker
Pax: Genie, Mr. Rogers, Shock Collar
FNG: Mallard 🦆 (Sam)
DR Pax:
Intro:
Disclaimer given. Started sharply at 0530. Music was started for all to enjoy during the BD. Warmarama: All IC Don Quixote’s x 15, Grass Grabbers x15, L&R side Lunges x 7, F & B Lunges x 7, Arm Circles F & B x 20, Seal Claps x 20, overhead presses x 20.
The Thang:
Tabata with 2 minutes of WORK and 30 seconds of REST; workout period consisted of High Plank, WW2, Shoulder Touches, LBCs, Buzz Saw planks, Hello Dolly’s, Grab through planks R&L, Freddie Mercury’s, high/low planks, gas pumper sit ups, plank jacks. All pushed hard throughout the workout and we had a few “step on a duck” 🦆 moments from a PAX who shall be nameless. Bit of mumble chatter but it was a tough core workout.
COT:
Countarama and namearama. Named and welcomed Mallard (aka Sam) our FNG who was EH’d by Shock Collar. Announcements: Pat Tillman Run on Saturday at 0600, Blood Drive on 5/3, Father Son workout on 5/1. Prayer intentions: for healing of our society and reconciliation, for my Mother In Law who went through back surgery for healing and a quick recovery. 🙏 amen. SYITG next week as we officially open The Birds Nest!!!
F3 Phoenix 