June 25th, 2020 By Poutine

4 PAX enjoyed another nice evening beatdown under the shade with nice breeze.  YHC cringed a little while writing the Weinke since this was high cardio and no joke. But the PAX brought in their A game and really killed it.  @illuminati ran to the beatdown and back so that is what i call Beast Mode.  Disclaimer was given followed by quick mosey around the parking lot followed by circle for warmarama.

WARMARAMA

1. Mummy                  x19
2. Skiers                     x15
3. Heisman                 x13
4. Prisoner squats      x10
5. Weed Picker           x10
6. Plank-A-Rana          x5

 THE THANG:  PARTNER CHIPPER

PARTNER 1 (chipper)                                                                  PARTNER 2 (counter)

1. Apollo Ono             x150 (2 = 1)                                              Run lap
2. Freddy Mercury     x250 (2 = 1)                                               Curtsy Squats          x10 (2 = 1)
3. Pickups                  x200                                                          Half burpees            x10
4. Jump rope              x300                                                         Skier’s Abs               x10 (2 = 1)
5. Merkins                  x200                                                         Jump squats             x20

 MARRY

1. Poutine Low Flutters x15
2. Poutine scissors x15
3. Side crunches – extended legs x15 then switch side

STRETCHES

BOM/COT

MOLESKIN

• Prayers for @dutch boy who had another minor setback.  He is planning a return within 2 weeks
• Great job by the PAX tonight!  This was a tough beatdown.
• On the way to the golf course, YHC was hoping nobody would show up so YHC could go back home.  Fortunately the PAX came out and YHC is now better for it.   That is the power of F3.
• With the extension of Phase 2 and the Covid numbers continuing to climb, we need to continue keeping our distance and remain vigilant.
• @snape has cardio Q tomorrow am and @alcatraz had Saturday’s last call.
• As always, it was a pleasure leading this evening.

Poutine

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