Birthday Beat Down

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.

 

Join Zoom Meeting
Meeting ID: 824 9860 7231
Password: 467686

 

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.

 

 

 

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