10 PAX and a Scratch for a Parking Deck Battleship Beatdown

 

Date: 2/06/20

AO: Battleship Beatdown

PAX: Tom Sawyer, Mr. T, Baby Daddy, Daggerboard, Fat Back, 8 Penny, Snickers, Ordinance, Waterboy, (Scratch?) 

QIC: Steak Knives

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors, rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. End with a COT.

—————————-

Warm-o-Rama 

SSH IC x 20

Imperial Walkers IC x 20

Mountain Climbers IC x 20

Windmills IC x 15

—————————-

Mosey to the Parking Deck.  

10 Burpees OYO

—————————-

The Thang:

As a group, sprint 1st half of parking deck ramp and jog 2nd half till you reach next level:

20 Merkins/40 Overhead Presses

Jog as a group to the starting point on first level.  

20 Merkins/40 Overhead Presses

Repeat this process increasing 1 level each time.

2nd exercise: 20 v-ups/40 2ct American Hammers.

3rd exercise: 10 Smurf Jacks/15 Plank Jacks IC.

4th exercise: 20 Seal Claps/40 Squats

————————————

Mosey to AO

Slam Ball Mary

PAX take turns doing 10 Slam ball slams

All other PAX do the following exercises

-Alternating Side Crunch Merkin

-Flutter Kicks and LBCs

————————————

COT: prayers to all those with an internal struggle and those with silent requests. 

SMACK TALK!

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