AO: WarTowne

When: 05/08/2020

PAX:

Number of Pax: 18

Pax Names: Brad Pitt, Brady Bunch, Dump Truck, Exile, Fleetwood, Gerard, Haggis, Hurley, Ice T, Jack Bauer, Lexi, Maaco, Mall Cop, Pie Bar, Rembrandt, Rug Burn, Short Circuit, Squirtle, The Situation, Turtlehead, Twinkle Toes,

Number of FNGS: 1

FNG Names:

QIC: Squirtle


These are notes I left for myself.

This beat down went really well. I accidentally planned for 45 minutes when I realized the beat down lasts an hour. But I made up for it. Everyone here says it’s not a VQ until you VQ War towne. I played music through the whole thing and timed the first portion rather than count cadence. I think I’m missing some exercises, I wrote the beatdown on my arm. Heres what I do remember after a warm up

  • One partner does shoulder presses while other partner runs up hill and does sqauts. 5 minutes
  • One partner does curls while other runs the hill and does merkins. 5 minutes
  • One partner does 10 rows while the other does monkey humpers then switch, until they run to the top of the hill.
  • American hammers but with the cinder blocks, you sit back to back with partner and pass around. entirety of warriors by imagine dragons.

**Future Me: There’s no official name for this work out, but this was the start of my favorite exercise.

  • Run to football field.
  • Groups of 3, each 10 yards apart. Each person lunges across to the next person then does merkins. Then next person in the line.
  • Run back, return bricks
  • Merry

Overall my favorite workout, everyone made me feel welcome which was awesome. I definitely want to return.

**Future me: The Pax here bought me a shirt with the F3 logo, I forgot the name of the pax who gave it too me, but I sincerely thank you, I wear this shirt to beat downs as much as I can.

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