The 4-Round-Downtown-Beatdown
THE SCENE: a Memphis July morning (miserably humid and 76 degrees)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH X20
- ARM CIRCLES X20
- DAISY PICKERS X20
- Leg stretches
- Mosey to TLP Pull Up Bars
THA-THANG:
Accompanied by 200 watts of hip hop BANGERS, the PAX began 4 rounds of partner beatdowns:
- Round 1/Partner 1:
- 5 Pull Ups
- 5 Merkins
- 5 Dips
- 5 Burpees
- hold plank til partner is back
- Round 1/Partner 2:
- Sprint approx. 50m and back (to the end of the monkeybars)
- (SWITCH)
- Round 2/Partner 1:
- 10 Pull Ups
- 10 Merkins
- 10 Dips
- 10 Burpees
- hold plank til partner is back
- Round 2/Partner 2:
- Sprint approx. 200m and back (to the base of BSL)
- (SWITCH)
- Round 2/Partner 1:
- 10 Pull Ups
- 10 Merkins
- 10 Dips
- 10 Burpees
- hold plank til partner is back
- Round 2/Partner 2:
- Sprint approx. 200m and back (to the base of BSL)
- (SWITCH)
- Round 3/Partner 1:
- 10 Pull Ups
- 10 Merkins
- 10 Dips
- 10 Burpees
- hold plank til partner is back
- Round 3/Partner 2:
- Sprint approx. 300m and back (to the top of BSL)
- (SWITCH)
- Round 4/Partner 1:
- 10 Pull Ups
- 10 Merkins
- 10 Dips
- 10 Burpees
- hold plank til partner is back
- Round 4/Partner 2:
- Sprint approx. 400m and back (completely up and over to opposite end of BSL)
- (SWITCH)
- MARY:
- Flutter Kicks X 20, hold feet 6in for 20 count (last 10 count down)
- LBC’s X 20, hold feet at 90 degree angle for 20 count (last 10 count down out loud)
- Mosey/stair sprint back to startex
COUNT-OFF & NAME-O-RAMA
11 PAX - 1 FNG – Ciacetti
- CIRCLE OF TRUST/BOM:
James 1:2 – Count it all joy my brothers, when you face trials of various kinds, for you know that the testing of your faith produces steadfastness and let steadfastness have it’s full effect, that you may become mature and complete, lacking in nothing.- Going all out ensures that we’re growing beyond our current capacity – work the hills in life, knowing God’s promise is to fill in the gaps between what He’s called you to and what you’re able to do in your own weak self.ANNOUNCEMENTS:
Overwhelming PAX support for The Ruins to set down roots as an official AO
- Going all out ensures that we’re growing beyond our current capacity – work the hills in life, knowing God’s promise is to fill in the gaps between what He’s called you to and what you’re able to do in your own weak self.ANNOUNCEMENTS:
