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Birthday Beatdown Blast
INTRO: Welcome to F3, Mission, F.O.O.L.E., COVID disclaimer, Countorama
Warm-up: Mosey around the Pond and Modified Fire Drill (PAX does high knees, Q yells FIRE and all PAX drop and do a merkin)
The Thang:
To celebrate my 38th birthday, we will pair up and rock a workout to 1980’s greatest hits! Together we will open “presents” and teams of two will do 38 reps for each exercise (shared total) then run to C5 and back. First team to return gets to open the next present. Do SSH until all teams finish the exercise or pick up the 6.Presents:
Burpees
Lt Dans
Catalina Wine Mixers
Bonnie Blair (2 is 1)
LL Cool J (Lunge Lunge Burpee jump squat)
Mt Climbers (2 is 1)
Crab Humpers
Plank Jacks
Lindsay Vonns (Skiers)
Al Gores (Tree Huggers – 38 sec hold)
PAX ChoiceCool Down: Mosey around the pond
COT: Countorama, Nameorama, 6, No FNGs, Announcements, Prayer
F2 at Briarfield cafe post beatdown
PAX:
Footloose
Charmin
Ticket
Lonzo
Wall-E
Orange Kilt
Lyman
Lego
Dropout
Flo
Meatloaf
Fat Amy (VQ)
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