4PAX showed up this morning for a Thursday morning Beat Down. The rest of F3Lenoir was at home Beat Up. I wish a speedy recovery to all the brothers. Here’s what went down…
*Every exercise was done with Bricks in hand
*All exercises were done 10 IC unless otherwise noted
Warm Up
- Humpies
- Abagoda
- High Knees
- Butt Kickers
- Carolina Dry Docks
- SSH – 20 IC
Mosey up the Hill
- Mountain Climbers
- Freddy Mercury’s
Mosey to the Loading Dock for a Panda style workout
The PAX would complete 2 exercises; Merkins & Big Boy sit-ups.
- 1st round: 10 Merkins, Jump/scale the wall run down the ramp
- Round 2: 9 Merkins, 1 BB sit-up, Jump/scale the wall run down the ramp
- So on and so forth, until we did 10 BB Sit-ups.
Mosey up another Hill and take a seat on the wall
- Bus Drivers
- Over Head Claps
- Wonder Bra
- Itsy-bitsy Spider
- Australian Mt Climbers
Mosey down the Hill to the stage
- Freddy Mercury’s
- Wheezy Jefferson
- Hello Dolly
- Flutter Kicks – 20 IC
Mosey back to the AO
Last round of Freddy Mercury’s…..today’s challenge completed!
COT
1 Corinthians 13:11
11 When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways.
Be a man! That means physically, mentally, spiritually, at home and at work. LEAD! Lead your family! BE BOLD!
Praying for all of our F3Lenoir brothers who are struggling with ailments!
Twin out!