Monday July 1, 2024
AO: THE DUMP
Time 07:30pm-08:15pm
PAX: Sandman, 2005, Wiggy, Gummy Bear, Bump, Curious George, Flaco, Mad Max
Warmup:
- 10 Windmills IC
- 10 Beanpickers IC
- 10 Imperial Storm Troopers IC
- 10 Hillbillies IC
- 10 Toy Soldiers IC
- 10 Willie Mays Hayes IC
- 10 Merkins CC
- 10 Perfect Squats FTH IC
The Thang:
TIMEBOMB
- Merkin TimeBomb – 30 Count
- Al Gore Time Bomb – 30 Count
LADDER
- 7-1 Ladder: Merkins / Lunge Each Leg
- Bear Crawl In Between
DORA
- PAX 1: Runs Halfway down the Hill and Back as Timer
- PAX 2: AMRAP Burpees
- Go until team finishes 30
- PAX 1: Runs Halfway down the Hill and Back as Timer
- PAX 2: AMRAP WW1s
- Go until team finishes 100
- PAX 1: Runs Halfway down the Hill and Back as Timer
- PAX 2: AMRAP Side Straddle Hops
- Go until team finishes 100
PEARLS ON A STRING
- Flight 1: 10 Scorpion Dry Docs IC
- Flight 2: 10 Diamond Merkins CC
- Flight 3: 10 Mary Katherine Lunges IC
- Flight 4: 10 Shuffle Squats IC
- Flight 5: 10 Mountain Climbers IC
- Flight 6: 10 Side Crunches each side IC
- Flight 7: 15 Side Straddle Hops IC
- Flight 8: 10 Merkins CC
Cooldown:
BROGA
- 20 sec plank
- 20 sec down dog
- 20 sec up dog
- 20 sec plank
- 20 sec left leg to armpit stretch
- 20 sec right leg to armpit stretch
- 20 sec elbow hang
- 20 sec reach for the sky
-On your six…
- 20 sec right foot reach
- 20 sec left foot reach
- 60 second butterfly
Moleskin:
Thank you to fine gentlemen who showed up and showed out to the Dump Monday night! It was a blast for those who attended and we all agreed this will be a great summer series ๐ If you haven’t come, bring a friend/ a 2.0/ yourself! Its a great setting for a family friendly workout for everyone to get a sweat in and enjoy some fellowship after with a beautiful view! I brought some peanuts and Honey Stinger waffles to divy up and the kids all enjoyed the swing chairs while adults enjoyed kicking back to see the sunset. I think there’s 4-5 Hard commits to next week who didn’t come this week, and hopefully we can reel in a few more of you soft commits too ๐
As for the workout, this was a very Q-School type workout. We got to see a little of everything from Timebombs, Doras, Pearls on a String, and a Ladder. The Broga stretching was much needed for us all after a long day of work and I think should be a regular staple at these Evening beatdowns, we got up feeling so much better!
Sandman was the first in and last out! Showed a lot of grit and had a lot of laughs just bringing a great positive attitude! 2005 came a touch later with the boys and got some good footage/ got alot of quality reps in too! All the kiddos didn’t take breaks or slow down, so awesome job to you all! Let’s say they were also farting a lot which was a little distraction…. but hilarious. Finally Wiggy got caught up at work but made it for a good portion of the beatdown and enjoyed getting to know the fellas at fellowship after. He’s come to Saturday events but can’t make morning beatdowns with work so this is a great exposure to F3 for him!
See you all next week! There’ll be a new Q, but same fun, fitness, fellowship, and faith!
-Gummy Bear
Leave a Reply
You must be logged in to post a comment.