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.

 

 

 

F3 Suncoast