Date:  Saturday, July 3, 2021

AO:  Wakanda

Short mosey around the parking lot to view stations and warm the body for the BEATDOWN.

Warm-a-Rama:  SSH, Sun Gods, Shinocks, Suns Gods Reverse, Hug-thy-self, Windmills, and String Rippers

Q had the PAX count off in 4’s and then disburse to destinated stations, once at stations begin as instructed on the cue sheet.

Thang #1: 4 Stations: Complete the 1st exercises in all stations and then once PAX returns to their 1st started station PAX goes to the next exercise and so on until all exercises are completed; four total exercises times four stations; 16 total exercises. The 1st station has the numbered reps and will move the PAX along. All other stations are to get AMRAP (As Many Reps As Possible) with specified exercises. 

1st Station – 12X or 12IC w/ EXERCISES: Hand Release Merkins 12x, Mtn. Climbers 12xIC, Plank Jacks (not Jumps as written) 12xIC, Nolan Ryans – 12 each arm then mosey to next station

2nd Station – AMRAP w/ EXERCISES: Monkey Humpers, Carolina Dry Docks, Burpees, Bonnie Blairs

3rd Station – AMRAP w/ EXERCISES: Merkins,  Jump Squats, Flutter Kicks, T-bone Planks

4th Station – AMRAP w/ EXERCISES: 4×4’s, LBC’s, Alternate Shoulder Taps, Lunges

Once PAX returned to their first started station “Q” called OMAHA for Mary/Thang #2:

MARY/Thang #2: Quick Smartwod Timer: TABATA Timer: 12 ROUNDS, 15 seconds WORK, 10 seconds REST, 2 SETS:  To see if PAX was paying attention to their WORK BEATDOWN! The EXERCISES – LBC’s, Alternate Shoulder Taps, Lunges, Merkins,  Jump Squats, Flutter Kicks, T-bone Planks, Monkey Humpers, Carolina Dry Docks, Burpees, Bonnie Blairs

“Q” called audible due to time and only did four of the exercises during the 2nd set: Merkins, Monkey Humpers, Burpees, and Bonnie Blairs 

Name-O-Rama: Square, Limp Bizkit, Major Payne, City Slicker (RESPECT!), Mahler, Poehler, Messy Mozart, Silicone, Bruce Lee, Boy Wonder, Akron, Go Blue, Mixtape, Bloomer, King Jaffey, 8 Mile (RESPECT!), Ricardo, Sandpiper, Mall Cop, Smooth Jazz, FNG’s – Hassani Monsanto “Brady Bunch”, Nyle Monsanto “Mossed” and FloJo on the “Q”

 COT: Announcements/Prayer lead by MixTape

We came, we worked, we conquered! All got better! It was my pleasure to lead! Thanks to All PAX for showing love on my 3rd F3 Anniversary! #cannotdoitwitoutu

FloJo “Salute”