9 PAX posted on a very chilly and windy day looking for some action.  A few came by foot and were exausted after completing a pre-beatdown 5k run .  Got some stretching in, disclaimer was given and we were off…

WARMUP

  • SSH  –  X10  –  IC
  • MERKIN  –  X10  –  IC
  • FRANKENSTEIN  –  X10  –  IC
  • MERKIN  –  X10  –  IC
  • COTTOM PICKERS  –  X10  –  IC
  • MERKIN  –  X10  –  IC
  • BABY ARM CIRCLES  –  X10 (both directions)  –  IC
  • MERKIN  –  X10  –  IC
  • SQUATS  –  X10  –  IC
  • MERKIN  –  X10  –  IC

Chests were burning at this point and we were off to mosey to the Sunlake round-a-bout for:

  • JUMP SQUATS AT EVERY LINE  –  INCREASING 1 TO 7
  • LUNGES BETWEEN EACH LINE

Plank up when completed and take in the fresh air…but wait was that a skunk we were smelling or just someone waking and baking for breakfast (we may never know)?  Anyway time to get out of here and mosey to Sunlake Blvd for :

  • BRUCE LEE  –  1 SET  –  OYO
  • BURPEE HALF MILE (5 burpees per light pole…front mosey to pole 1, right side shuffle to pole 2, backwards mosey to pole 3, left side shuffle to pole 4)
  • RINSE AND REPEAT 2 FULL SETS
  • BRUCE LEE  –  1 SET  –  OYO

Haka and crew ahead and keeping busy with some SSH while waiting on other PAX to finish.  Quick 10 count and time for a long indian run back to the playground for some:

  • MORNING CALL  –  X1 ROUND
  • BALLS TO WALL  –  10 COUNT PER PAX (pretty sure Miley owes a penalty for dropping early on this one)

Mosey back to courts for:

  • 21’s  –  YHC didn’t inform PAX on the first round,  just stopped cadence at 5 and hoped for the best to see where everyone was at
  • 10 BURPEE PENALTY
  • 21’s  –  Completed with perfection this time around
  • MARY  –  DOLLY (endo), BOX CUTTERS (vanellope), OPPOSITE HAND/FOOT SUPERMANS (belding), TEMPO SQUATS (dba)

BEATDOWN COMPLETE!!!

 

COT

  • Prayers for No-See-Um baseball coach and his family
  • Prayers for Beldings co-worker and family
  • Prayers for Faye and her family
  • Safe travels for all those flying or driving this week

MOLESKIN

  • So thankful for all those that came out in bright colors to support #F3forFaye
  • YHC truly apologizes for being so far behind today…bit off more than I could chew with the pre-beatdown activities and felt “SKUNKED”…should have been a much better leader today and will strive to do so in the future.
  • Belding and DBA both cut through the indian runs like butter today and can barely recognize either of them due to their success in the nutrition challenge and life choices.
  • GROWRUCK April 3-5…lets show some support by signing up if possible
  • 2nd F cookout March 7th check slack to see what you can bring to the event
  • 100 BURPEE CHALLENGE BEGINS MARCH 1ST!!!