Whole body beatdown

Posted on Posted in Backblasts
  • 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

 

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