September 7th, 2019 By Scooter

I pulled up to the PAX about seven ‘o eight
And I yelled to the crew ‘I could have been later’
I looked at the park
I was finally there
To Q beatdown as the Prince of Bel Air

11 showed up, it went like this…

Warm-up
SSH
Butt Kickers
Shoulder/arm stretches

The Thang

• Mosey to Library steps.
  • 3 sets of stair pushups with dealer’s choice of bear crawl or lung walk in between
• Mosey to soccer field
  • Parter up. Wheelbarrow across one way and high knee / but kickers the other way stopping every quarter of the way to do x25 for one of: SSHs, squats, mericans, or LBCs
• Mosey to prison yard
  • Keep partners
    • x50 WW#s between the two. Partners rotate by running to the bench or the fence
    • x150 dips between the two. Partners rotate by doing x15 squats
  • Mosey to the old post office
    • Keep partners
      • For an amount equal to the average age of the partners do that many burpees. Rotate between partners by running around post office
      • For an amount equal to the som age of the partners, do that many stepups, each leg. Rotate between partners by running around the post office
    • Mosey to Mary
      • x20 crunchy frog
      • x20 LBC
      • x20 American hammer
      • x20 Freddie Mercury
    • COT

Moleskin
Thanks for the opportunity to lead. This was the last beatdown in the park before it closes for renovations. I did my best to cover almost the whole thing. Thanks for playing along.

9/14 Saturday morning beat down is at YMCA Miracle League field from 7:30-8:30. Followed by F3 helping lead the YMCA Miracle League game. Check out Gapper’s pre-blast.

https://f3-meca.com/2019/08/04/pre-blast-f3-meca-serves-at-miracle-league-baseball/

Prayers for the Blue Ridge teams who are hopefully very close to sipping cold beers when this back blast goes out.

Harrisburg, The Rail Yard

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