AO: Sparta, Friday 5-21-2021
QIC: Zeus
The PAX: Ash, I-Beam, Obadiah, Swish
WarmUp: SSH, Merkins, Downward Dog, Cobra Kai, Arm Circles
The Thang: Three sets of separate circuits. Containing three exercises in each circuit bracket (9 total exercises) 4 rounds. Exercises-1st bracket- Merkins, Squats, LBC’s- 2nd bracket Merkins, Big Boyz, Hot Foot Box jumps(12 each foot),- 3rd bracket step back lunges, Penguins, Plank Jacks
100 minute plank (The Pax didn’t know but I made a mistake and set my timer for 140 seconds the gory two rounds)
Lastly a run to the opposite goal line and back after each complete round
Mary: All Pax concurred with Q that Mary was incorporated in the Beatdown.
COT: I was inspired to Q this Beatdown during a one on one Q led by @Obadiah in December of last year. Thanks guys for going on the journey with me this journey with me.
F3 The Capital 