Beatdown 21

DATE: 2022-07-22
AO: Horizon-Ao
Q: Deflator
PAX: Jenner, sticks, 2 percent, Kodiak, Lazlo, 3 mile, Disco, citrus, Bone FNGs: Attache (couldn’t find in the list)
COUNT: 11
DISCLAIMER

WARM-O-RAMA
World’s Greatet Stretch
Helo
Merkin 1.5
SSHops
Basic Burpee

Warmup Mosey around teh field, stopping at each corner for 5 plank rolls.

Beatdown 21. Transit beween two cones 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins (231 total)
Sprint, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, 5x5s (5 squats 5 paces), High knees, Overhead claps, WALKING HILLBILLY

MARY
DOLPHIN HOPS
ROPE CLIMBERS
ALERNATING PLANK UPS AND DOWNS
FLUTTERKICKS

COT – Be the rock in your family especially in uncertain times. That’s what F3 helps us prepare for.