When 4/29/2020
Where – Screaming Eagle, Veterans Park
Q – EPO
Pax – Hoff, Sir Mix, Hoosier Daddy, Blart, Mr Rodgers, Fatback, and Patchouly(FNG)
7 highly motivated pax and 1 FNG posted at SE for a Wednesday beatdown. The Hoff headlocked Dan and had him at the workout on time. The weather was perfect.
Warmup
100 SSH
50 Air Squats
25 Merkins
25 American Hammers
1 minute stretch
The Thang
Run at a brisk pace for a while.
The mumble chatter was active.
25 Decline merkins
30 step ups
50 Flutter kicks while hanging off the picnic table
Rinse and repeat
Run at a brisk pace for a while.
Balls to the wall for 10 count x 8 5 handstand merkins
Wall sit for a 10 count x 8
Low plank for 1 minute
Balls to the wall for a 10 count x 8 then slowly walk out until parallel to the ground hold for a 10 count
Wall sit for a 10 count x 8
Low plank for 1 minute
Run at a brisk pace for a while.
Mary
50 Hello dollies
25 hip bridges
COT
Naming the FNG- Patchouly. Welcome
10 year anniversary planning is under way. Its going to be HUGH!! We will need a lot of logistic support from the pax. Please plan to assist in some way. Stay tuned.
Please follow the new rules:
Covid-19 Guidelines:
1. All workouts are limited to 9 pax. Should more than 9 post, the workout should be split in half, and proceed in different areas of the park, with 2 Qs.
2. Maintain 10’ distance at all times, including COT and BOM.
3. No coupons, shared equipment, or partner exercises.
4.Gloves are recommended.
5. If you are sick, or have been around anyone that is sick, do not post in person. Use the Zoom or isolation beatdown.
9. Disclaimer – Incorporate the new Coronavirus guidelines into your Disclaimer at the beginning of workout, and reiterate that F3 is free, each pax posts at his own risk, and modify as needed.
Wash your hands
EPO out
