Q: Matt Hopkins (Brisket) , Aryaman Kulkarni (MasterChef)
PAX: Wayne Frost (Takedown), Thunder, Fred Kelly (Grassy Knoll), Dick Clark, W. Jason Griffith (F3 Risky Business), Flatbush (Malik Cobb)
FNGs: None
COUNT: 8
F3 Double Deck Beatdown (Co-Q)
Format: Alternate between upper and lower parking lots. Each Q leads a 4 Corners workout in their lot. PAX mosey between locations.
⸻
Warm-Up
Note: Let’s flip flop for these
• Mosey the lower lot
• SSH – 25 IC
• Imperial Walkers – 15 IC
• Arm Circles – 10 forward, 10 reverse
• Windmills – 10 IC
• DC Stretches
Mosey to baseball diamond
⸻
THANG
4 Corners Round 1 (Upper Lot – Chef)
• Corner 1: 10 Burpees
• Corner 2: 20 Merkins
• Corner 3: 30 Squats
• Corner 4: 40 LBCs
→ Bear crawl the short sides
→ Mosey to Lower Lot
4 Corners Round 2 (Lower Lot – Brisket)
• Corner 1: 15 Bonnie Blairs (each leg)
• Corner 2: 20 Hand-Release Merkins
• Corner 3: 30 Monkey Humpers
• Corner 4: 40 Flutter Kicks (4-count)
→ Bear crawl the short sides
→ Mosey back to Diamond
⸻
4 Corners Round 3 (Upper Lot – Chef)
• Corner 1: 10 Jump Squats
• Corner 2: 20 Carolina Dry Docks
• Corner 3: 30 Freddie Mercurys (each leg)
• Corner 4: 40 Shoulder Taps (single count)
→ Broad jump the short sides
→ Mosey to Lower Lot
⸻
4 Corners Round 4 (Lower Lot – Brisket)
• Corner 1: 10 Burpee Broad Jumps
• Corner 2: 20 Plank Jacks
• Corner 3: 30 Big Boy Sit-ups
• Corner 4: 40 Air Presses
→ Duck walk the short sides
Mosey back to flag
⸻
Finisher (Lower Lot – Alternate)
• 10 Merkins
• 10 Jump Squats
• 10 Mountain Climbers (4-count)
• 10 Burpees
COT: Awesome temps and weather for a Master Chef / Brisket CoQ Beatdown!
