AO: The Royale
Beatdown Date: 05/06/2021
Q: Mushu
Pax: BDecka, Choo-Choo, Frenchy, Full House, Mad Dog
FNG: Micro Chip
DR Pax:
Intro:
7 members of the Pax met ITG. After the normal disclaimer we were off.
Warmarama:
Bat Wings: IC x 20 (Forward Circles, Backward Circles, Seal Claps, Overhead Claps)
Blarts: IC x 20
BBSU: IC x 20
Burpees: IC x 5
Indian Run around the park
The Thang:
Bearmuda Triangle: OYO – Sidestraddle for the 6th until everyone arrives at the next marker.
1st Triangle
1 Burpee – Bearcrawl to the 1st marker
2 Burpees, 2 Squats – Bearcrawl to the 2nd marker
3 Burpees, 3 Squats, 3 Plank Jacks – Bearcrawl to the 3rd marker
2nd Triangle
Rinse and Repeat previous exercises x 4 plus 4 merkins – BC to the next marker
Rinse and Repeat x 5 plus 5 BBSUs – BC to next marker
Rinse and Repeat x 6 plus 6 Bonnie Blairs – BC to next marker
3rd Triangle (Modified due to time)
Rinse and Repeat x 7 plus 7 Imperial Walkers – BC to next marker
Rinse and Repeat x 8 plus 8 Shoulder Taps (in plank position) – BC to next marker
Final Stretch to SF
Partner Bear Crawl/Murder Bunny to the SF
COT:
No time for Mary, but we got enough of a core workout regardless.
Thanked the guys for coming out and allowing me to lead them. Always an honor!
F3 Phoenix 