Q: F3Macon
PAX: Mr. Beast
FNGs: None
COUNT: 20
BackBlast: Thursday Beatdown
AO: #f3clebrecksville
Date: 5/16/2024
PAX: @Six String @Rubber Duck, @BuddyBench, @Mayor Flip, @Red Rocket, @Honey, @Voulez Vous, @Lone Star, @Miyagi, @Free Fall (Brandon Ross), @McDuck (Nathan Nosal), @Hamburglar, @Lattimer, @Boo Boo, @Johnny5, @Sandman, @Clippers, @Bubble Guppy, @Sweet Slum, @Mr.Beast
Q: @Sweet Slum
Count: 20
Conditions: 53’ slight dew on field
The Thang:
Sweet Slum’s Greatest Hits – Vol. 1
Warmup: Chest Stretch, Windmills, Mosey to field & grab coupon, Rockette line/style lunge walk in unison
Beatdown:
– Violent Hummingbird – lateral arms raises at a speed to hear your arms create whooshing sounds as they move air.
– Coupon Curl/Front Raise to Overhead/Coupon Curl/Front Press Out
– The Centipede – PAX 1 BBSU/PAX 2 Dips off PAX 1’s knees
– Rollivator from 5 (5 Merkins, roll to back, lift legs to sky to roll to your feet, 5 high knee jumps, roll back then into plank, repeat 4/3/2/1)
– Polish Rickshaw – 3 PAX carries 1 PAX 100yds. Switch
– Coupon Halos w/ Press Out
– 45’s Coupon Curls – Bottom 1/2 for 15, Top 1/2 for 15, Full Curl for 15
– Plank shuffle from goal line to 5yd line, perform 5 merkins & 5 Big Boy Sit-ups, plank shuffle to 10yd line, perform 10 merkins & 10 BBSUs, keep up adding 5 to the exercises every 5 yds to the 20 yd line then reverse/descending exercise count every 5 yds back to the goal line.
Mary: Side Planks w/dippy dips
COT: Memorial Day Murph coming up, prayers for Ofc. Derbin’s family & @Rubber Duck’s friend Allison’s mom, Happy 30th Birthday 🎂 to @Johnny5 today, and we had @Mr.Beast in from The Yard at F3 Macon.
Being a driven person we are often hard upon ourselves. Today give yourself some grace, some empathy, you showed up and worked hard. You’ve made it this far, overcome challenges, obstacles, and made it to today. It’s okay to take a moment and pat yourself on the back and say good job then get back after it.
May Challenge Totals for today:
115 BBSUs, 115 Merkins, 60 curls
There’s nothing better than starting the day with you men…sweating, straining, and smiling. Get Some! 💪🏻
