It has been 2 years since starting F3 on my birthday. In previous years, Reluctant Yankee and Gabby were trying to get me to come to the Uptown AO but it never worked with my schedule. About 2 years ago, I was dealing with a lot of stress with my job so when KennarieRidge became an option I jumped at it and I haven’t regretted a single day since joining it. To help celebrate my birthday (57) and 2 year MANiversary, I was joined by Boo Boo, Bolt, Fracsac, Junk Yard Dog, Kenna Brah, Pool Boy and Squints. Gave the disclaimer and moseyed to JPAX.
Warm up
Samson Stretch x 6
Self love x 10
Low slow squats x10
Grass grabbers x10
Abe slogodas x10
Imperial Walkers x 10
SSH x 15
I decided to use the same Q workout from my VQ in Jan 2024.
Headed to beginning of path that encircles JPAX
At every other light pole performed a single exercise in this order:
Imperial Walkers x 25
Mountain Climbers 2-1 x40
Squats x40
Burpees x20
American hammer 2-1 x25
Inclined merkins on half wall behind JPAX
Freddy Mercury 2-1 x40
Flutter kicks 2-1 x40
JPAX ramp – lunges up and down
Light pole “speed bumps” in front of JPAX – 1 burpee per pole
Between each station performed mix of high knee claps, butt kickers and lunges
11s
burpees
Mosey up side JPAX ramp
Box jumps 2-1
Mosey down side JPAX ramp
Turned out to be a lot more burpees (80) and lunges from what I recalled but I am 2 years older! The title for this beatdown was inspired by the Nutcracker display on the JPAX video sign and the beatdown that we experienced. Grateful for my F3 brothers and God’s presence, guidance and plan in everything we do. COT
