Wakanda (Maumee High School)

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1. Beatdown Name: Last day of summer 85°
   Date: 8.31.23
   Location: Wakanda (Maumee HS)
   QIC: Gulliver

   PAX:
   Nickle and Dime
   Cinnamons
   Woodstock
   Chubbs
   Lonzo
   Chew Toy
   Mercy
   Gulliver

   Welcome
   F3 Mission and Core Principles
   Disclaimer

   It’s getting colder out, but the best way to stay heat up is with an F3 beatdown

   Warm up:
   Hamstring stretches with a 20 count for each
   42 SSH’s
   Mosey around the island

   The Thang:
   Taking a few moves from IPC Week 0 I wanted to do 85 reps of some exercises and rest my elbows and shoulder that are hurting.

   42 reps of the below with some 2:1’s for 84
   BBS
   Box Cutters
   Mountain Climbers (2:1)
   LBC’s
   Imperial Walkers (2:1)
   Flutter Kicks (2:1)
   Squats
   Shoulder Taps (2:1)
   Jump rope 84 times
   Mosey around the island.

   AAR: Add in a different exercise like Lieutenant Dan’s other than abs to break it up a bit

   Lesson learned: HOA’s suck

   Count-o-Rama
   Name-o-Rama
   The Six (Chew Toy)
   Announcements
   Prayer

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