Saturday April 25, 2020 Virtual Beatdown 0700 hrs 72 degrees
Q= Sir Wallace
PAX= Brutus, Stagecoach, McNugget, Snapshot, Lancelot, Trump, Shamwow
Workout Level= Advanced
Join Zoom Meeting
https://us02web.zoom.us/j/82899873514?pwd=UUFQWDNKN1NxVUVPbHliQVZKOE5Hdz09
Meeting ID: 828 9987 3514
Password: 556340
WARMUP
25 SSH (Quick)
25 Windmills (slow)
25 Butt kickers
25 High knees
25 Merkins
25 Jump lunge with arms raised
25 Peter Parker
25 sit pike abs
THE THANG
*concrete block or large brick coupon required. Recommended location on driveway.
CIRCUIT 1
1a. Coupon Kettlebell Swings
Reps: 16
2a. Coupon Squat to overhead press
Reps: 16
3a. Merkin alternating each hand on coupon
Reps: 16
(Complete 3 rounds of circuit)
CIRCUIT 2
1b. Coupon Curls
Reps: 12
2b. Long Jumps over Coupon
Reps: 12
3b. Coupon drag in plank position alternating each arm
Reps: 12
(Complete 3 rounds of circuit)
CIRCUIT 3
1c. Carolina Dry Docks with coupon under feet
Reps: 10
2c. Windshield wipers (leg lifts side to side) while holding coupon above chest
Reps: 10
3c. One armed pickle-pointers with other arm securing coupon over lap during the exercise
Reps: 10
(Complete 3 rounds of circuit)
COOLDOWN
- 10 triangle Merkins
- Full body stretch on your back for 30 seconds
- 3 sets of Superman planks 20sec holds
- 40 Freddy Mercury’s
- 5 walk out Merkins (starting in the touch your toes position, walk out with arms until all the way out to plank, do one merkin, then walk back to touch your toes then repeat)
- Alternating opposite arm/leg extension planks 10 reps
- 20 reverse crunches
COT
announcements:
Join upcoming bible app plan: https://www.bible.com/en/reading-plans/12513
Ask Brutus about upcoming trail run for details
Praises:
Congrats to Lancelot for accepting the torch that Bing carried for three years in the role of F3 Nantan!
Much respect to Defib for his continued dedication to serving others even far away from home.
Prayers:
Let’s call on the name of The Lord.
Father, Son, and Holy Spirit, lift up our downcast souls and increase your grace within us so we can lift up others and be the High Impact Men we are called to be. Amen.