15 PAX TOOK PART IN THIS MORNINGS BEAT DOWN AT LUNATIC FRINGE 5/7/2021

YHC.BUSHWOOD.RED DRAGON.BLACK SWAN.LONG TIME.WHIRLEY BIRD.STICK SHIFT.AIR BALL.CANARY.BABY BOP.GOOD HANDS.PATCH.JITTERBUG.HALL PASS

*PLEASE WELCOME FORMER FNG BRAD, NOW F3 Si.

WARM UP – SSH (15) / MTN CLIMBERS (15) / IMP WALKERS (15)
LT DAN (5 OYO) / MIKE TYSON (10 OYO) / BURPEES (10 OYO)

MOSEY LAP….TO THE WALL

TO THE WALL –  30 COUNT WALL SIT & 30 COUNT BALLS TO THE WALL & 30 COUNT SQUAT

TO THE BENCHES – STEP UPS 10 IN CADENCE EACH LEG / 3 X 10 REG MERKIN & DIP / WIDE MERKIN & DIP / DECLINE MERKIN & DIP

DISC GOLF BASKET GAME – EVERYONE IN CIRCLE, EACH PAX PULL A PLAYING CARD TO THEN HAVE THE GROUP PERORM.  EACH PAX THROWS 3 DISCS. IF YOU MADE ALL THREE, WE DID 5 REPS, IF YOU MADE TWO, WE DID 10 REPS, IF YOU MADE ONE, WE DID 15 REPS….IN CANDENCE OR OYO DEPENDING ON THE PLAYING CARD EXERCISE

BROGA AND COOL DOWN WITH AIRBALL – 6:00-6:10AM

1 AMERICAN HAMMER

COT BROUGHT TO YOU BY AMERICAS COACH AKA THE RED DRAGON.

~CENTERFOLD