AO: The Beach
QiC: Gates
Pax Count: 6
Pax List: Bubbles, Gates, Hazmat, Hooch, Martha, Soft Hands
FNG Count: 0
Downrange:
YHC diverted from typical Tuesday at Terminus to check out the PAX at The Beach. We dedicated this beatdown as a tribute to Cardinal like many other AO’s in the Region and Nation have done over the past week. The beatdown followed Cardinal’s VQ. Prior to starting YHC took some time to recount our fallen brother Cardinal’s story and then we got to work.
Warm up:
SSH, Tempo Merkins, Flutter Kicks, Knoxville Cherry Pickers, LBAC (forward/backward), Hallelujahs, Samson Hold, Phelps, Willie Mays Hayes
The Thang:
5 Rep Set: x2
* Burpees
* Big Boy Situps
* Heels to Heaven
* Lap Around the park
(after first Rep Set hold plank and moment of Silence once the Six catches up)
10 Rep Set- x2
* Burpees
* Little Baby Crunches (LBCs)
* Mt. Climbers Hard Count
* Lap around the park
(plank and exercises while waiting for the Six)
15 Rep Set- x2
* Burpees
* Air Squats
* Freddy Mercury’s Hard Count
* Lap around the park.
(plank and exercises while waiting for the Six)
20 Rep Set- x2
* Burpees
* Lap around the park
(plank and exercises while waiting for the Six)
CoT:
Prayers for Cardinal’s family, Hazmat’s M’s recovery from eye surgery, Softhand’s dad & friend. YHC is thankful for the community found at F3 Atlanta and across at F3 Nation. Coffeeteria was enjoyed afterwards.