We will start this beat down at 5:30am in order for it to finish by 6:15 for those joining The Fort Bible Study.
I will also physically be at NBP around 5:15am and plan on doing the beatdown and zoom under the tower in case of rain. If anyone want to join me.
Zoom meeting info.
Warm Up
20 – SSH’s
20 – Windmills
16 – Strawberry Pickers
The Thang
Happy 56th Birthday to Me
H – Hilly Billy Walkers (24 count)
A – Air Squats (24 seconds)
P – Peter Parkers (24 count)
P – Parker Peter (24 count)
Y – Yves Poll “Nur” – for 2 minutes (From Houston AO in honor of Yves Poll who has ran numerous marathons backwards).
B – Burpees (56 count)
I – Iron Squat (56 Seconds) – Squat with arm straight out to side like a T (if you have a brick or paver hold coupon out to side)
R – Reverse Crunch (56 Count) –
T – Triple Nickel +1 – Pick 2 spots to run between 5 merkins at one spot then 6 merkins at other. Do this 3 times.
H – Hallelujah Squat – (56 Seconds) – Squat with arm straight up over head (if you have a brick or paver hold coupon in hands)
D – Dips (56 count)
A – American Hammer (56 count)
Y – Yves Poll “Nur” – for 2 minutes (From Houston AO in honor of Yves Poll who has ran numerous marathons backwards).
COT
Prayers for all our first responders, military and medical professionals and their families.