8 PAX came out to start my manniversary week in strong fashion. It’s been a while since I Q’d at Patmos so I kept it to body weight and used the amp to help us get in a solid beatdown. Here’s what we managed, in spite of the stiff winds coming off the lake this morning.
Warm up:
- Mosey snake fashion back and forth across the amp; circle at the bottom center of the amp
- SSH x 20ic
- Windmills x 10ic
- Bean pickers x 10ic
- Apollo slowmo x 10ic
- Forward arm circles x 10ic
- Rev arm circles x 10ic
- Daft Punk lunges x 5ic
The Thang:
- Merkins x 10ic
- Squats x 10ic
- Box jump x 10oyo (using an amp step)
- Side lunge x 10ic
- WW2 x 10ic
- Derkins x 10ic
- Bulgarian split squat x 5ic/ea leg
- Step down x 10-2ct oyo
- Flutter kicks x 10ic
- Campbells dance party x 10ic (we missed this in the first two rounds but made up for them)
- Mosey an amp lap
- Repeato for 4 total
Mary:
- Mosey back to the flag
- Fire hydrants x 10ic/ea leg
Moleskin:
I had originally sort of assigned myself this date b/c I hadn’t been able to identify what my actual manniversary date was but thanks to Class Act digging through some old emails (how we used to distribute them) it has come to my attention that the 28th is my actual manniversary date so I will update for future reference. But it’s been a wild journey over the past decade of doing beatdowns with you all, some more then others, some in passing phases of their lives. This group has been a big part of my life during this period and safe to say that I’m a better person for the friendships, fellowship, beatdowns and CSAUPs over the years. Thanks to all you men and keep giving away F3.
Until tomorrow at the Hub,
Scarecrow