Afternoon Delight – Mixed Beatdown with F3 and FiA – from Almonaster
New Orleans
Afternoon Delight – Mixed Beatdown with F3 and FiA – from Almonaster
New Orleans

Afternoon Delight – Mixed Beatdown with F3 and FiA – from Almonaster

asdfasdfasdf
Date:2021-06-23
QIC:Almonaster
PAX:Almonaster, Doc Ock, Double Fudge, FCOJ, Gabrielle, Hokie, King Kong, Mahatma, Pop-A-Lock, T-Square, Thumb War, Moist, Shortbus, Frozone, Coastrat

F3 and FiA Mixed Beatdown!

PAX:

–

Start at Flag.

Mosey to the field across Magazine St. (Moana’s Island).

Warmup:

SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
The Morpheus – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC

The Thang:

Partner up with a person from the opposite group (F3 and FiA).

Dora to the marker and back.

100 – Shoulder taps (1is1)
200 – LBC’s
200 – Squats

Burpees – 10 OYO

Switch to FiA for the remainder of Beatdown.

Tabata / HIIT style:

2 rounds of each working 45 seconds with 15 seconds rest:

1) Plank jack w/ crunch.
2) Prisoner get up w/ jump.
3) Sit up to Get up.
4) Suicide Push Ups (Catalina Wine Mixers).
5) Froggers.
Mary

Flutter Kicks – 10 IC
Freddie Mercury’s – 10 IC
Russian Twists (Douilles) – 10 IC

Back to Flag

Birthdays
Anniversaries
Announcements
Intentions
Prayer

“Coffee”

Thanks for the opportunity to Lead!