Total Body Beatdown

19 Pax:  Dick Clark, Dos Equis, Munchies, Aviator, Wingman, Thunder, Photo Finish, Slash, YoYo, Slapshot, Trail Blazer, Heavy Metal, Pharmer, Babe Ruth, Ishmael, Risky Business, Q, Tokyo Drift (FNG), Munchkin (FNG), and Crash (Downrange from F3 Winston-Salem, NC).


Arm Circle / Circle Arms
Dick Clark Stretches

The thang:
Route 66 – Bobby Hurley’s
Burpees x 10 IC

Mosey to basketball court

  • Heart charger
  • Motivators x 10
  • LBCs x 20
  • Flutters x 20
  • Heart charger
  • Mountie Climbers
  • 20 merkins

Breathing lead by Thunder

  • Heart Charger shuffle style
  • Freddy Mercury’s x 20
  • Hello Dolly’s x 20
  • Heart charger shuffle style
  • Rosalita’s x 20
  • LBC’s x 20
  • Heart charger backwards
  • American Hammers

Thunder lead heart charger

  • Heart chargers with pulse squats x 20
  • Heart charger with pulse squats x 15
  • Plank o’Rama (each Pax count-off)
  • Regular
  • Right arm up
  • Left arm up
  • Right leg up
  • Left leg up
  • Right arm and leg up
  • Left arm and leg up
  • Reverse plank
  • Reverse  right left up
  • Reverse left leg up
  • Burpees x 10 IC

Mosey to shovel flag
COT – prayed for PAX traveling, each PAX to continue to be better leaders with our families and communities

FNG: Tokyo Drift – Ishmael’s 2.0, likes virtual racing, and his favorite car is Supra

FNG*: Munchkin – Munchies 2.0

YHC tried his best to remember the entire workout, but probably missed the order of some of the exercises. All participants received a total body beat down. Proud of each and everyone who attended this morning. Many PAX are down range during the Easter / Spring Break week.

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