October 16th, 2020 By Poutine

3 PAX, including @conchito for a double today, attended the Block & Roll evening beatdown. The weather was about ideal so we decided to leave the HC Golf Course parking lot to venture a little bit. Following the disclaimer, we moseyed toward the rabbit hole but stopped by the brick wall for 15 Donkey Kicks and 10 Prisoner Squats. We then continue our mosey toward HCE where we performed 15 Line Hops by the bicycle rack.  From there, we ventured toward the back of HCE with stopped by dumpster area for some dumpster diving.  Just kidding, we circle to perform our 19 Mummies.  From there we moseyed toward the parking lot next to the small stack of Blocks.

THE THANG – Partner Beatdown

For the next 3 exercises, the partner 1 will perform the number of reps and will be the counter.  Partner #2 continues his exercise until partner 1 comes back to partner 2 location (about 100 meters away).  They then swap spots until we complete 3 rounds of each.

          Partner 1 (Counter)                                              Partner 2

1. Pull ups                                                x10                 Mason Twist
2. Curls                                                     x15                 Shoulder Tap
3. Skull crushers                                      x15                 Alternating Toe Touch

We then moseyed with our block to the back of the Middle School for Block & Roll but we stopped to catch our breath by the T-Building and performed 15 Bent Over Rows.  We continued our mosey toward back of Middle School..  Partner 1 runs up the hill with the Block, perform exercises below and the roll the block down the hill. Partner 2 does exercises below until partner 1 is back.

Partner 1 is the Counter                                                

Partner 1                                                                                                   Partner 2

• Run to top of the hill then perform + Upright Rows       x10                W holding block
• Bernie Sanders up to hill then + Squat Thrusters         x10                 Merkins
• Side Shuffle up the hill + Chest Press (SS left)             x10                Bob Hurleys
• Side Shuffle up the hill + Overhead Press (SS right)    x10                 Low Flutters
• Bernie Sanders up to hill then + Squat Thrusters         x10                 Merkins

We then moseyed back to the back of HCE to deposit our blocks and then moseyed by the front of the school where several fine folks from the Y were exercising.  We stopped by the brick wall to perform 5 Iron Mike and then moseyed back to the parking lot.  No time for Marry and just in time for COT/BOM

COT/BOM

MOLESKIN

• Don’t forget to donate blood Friday at Prosperity Presbyterian Church from 9:00 – 1:00
• Saturday’s last call will honor one of our F3NWArkansas who’s 5 month old son Hudson passed away.
• We still need a few volunteers to lead one of quadrant during Gremlin, Jan 30th
• The Passport Challenre resumes next week, so plan accordingly
• Prayers for all of those battling Mental Illness.  This illness is at an all time high so continue reaching out to PAX bringing back those Kotters as well as Ehing new guys that could benefit from F3.  Please make sure to take the time to talk to your children about how they feel about various things going on in life that are stressful.  (Pandemic, social unrest, election, social media, etc).
• Always a pleasure leading the PAX

Have a great weekend!

Poutine

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