- When: 06/08/2021
- QIC: Bert
- The PAX: Eileen, Septum, LIFO, Big DIF
5 Pax battled the gloom at the Chop Shop to knockout a non stop whole body beatdown. We had a special guest from F3 in South Carolina Big DIF. He rocked the beatdown!
WARM-UP
– Little Baby Arm Circles Forwards
– Little Baby Arm Circles Backwards
– Michael Phelps
– The Reacher
– The Hillbilly
THE BEATDOWN
Apple Turnover (bear crawl 30 yards and return 30 yards back crab crawling)
Hit the Playground for 4 rounds of each set of exercises with an Apple Turnover between sets
1st set – 6 Chin-ups, 15 Decline Merkins, 15 WWI Sit-ups, 20 Sumo Squats
2nd set – 6 Pull-ups, 15 Hand Release Merkins, 20 Scissor Kicks, 20 Narrow Squats
3rd set – 12 Incline Pull-ups, 8 Stagger Right Merkins & 8 Stagger Left Merkins, 20 Freddy Mercury, 20 Squats
4th set – 15 Superman Punches, 15 Merkins, 20 Imperial Walkers, 20 Lunges
COT
Prayers – Septum’s Dad continues he recovery, a successful workday
Announcements – Trinity this Friday at 6am and The Convergence at the Farm on Saturday @ 9am