Archives: July 4th Beatdown at the Beach

  • When: 20200704
  • QIC: Funny Car
  • The PAX: Hot Corner, Gandalf, Free Fall, Cookie Monster, Batman, Bing, Lawnboy, Matrix, Cowboy, Scully, Funny Car
  • WARMARAMA: 1 burpee oyo (on your own), side straddle hops 20 cadence, 1 burpee oyo, thru the tunnel 20 cadence, 1 burpee oyo, bat wings 10 cadence each (arm circles forward/backwards, steel claps, overhead claps), 1 burpee oyo, squats 10 cadence, 1 burpee oyo, Imperial Walkers 10 cadence, mosey to the ocean and back

    THE THANG: It’s July 4th so we enjoyed four sets of 10 minute AMRAPS with four exercises in each set.

    Set One
    4 burpees
    8 merkins
    12 Bonnie Blairs
    16 American Hammers 4-count
    Run to the ocean and back
    Rinse and repeat

    Set Two
    4 body count burpees
    8 hand-release merkins
    12 jump squats
    16 LBCs 4-count
    Run to the ocean and back
    Rinse and repeat

    Set Three
    4 prison cell burpees
    8 Carolina dry docks
    12 Side-stradle hops 4 count
    16 big boys
    Run to the ocean and back
    Rinse and repeat

    Set Four
    4 Superman burpees
    8 merkins
    12 mountain climbers
    16 American Hammers 4-count
    Run to the ocean and back
    Rinse and repeat

    Five minutes of ab exercises, dealer’s choice

    725 burpees recorded for the F3 Chattanooga Burpee Challenge.

    CIRCLE OF TRUST:
    Countarama
    Namearama

    Funny Car shared the testimony by Chinese Downhill at a Coffeeteria in F3 Cape Fear he attended a few weeks ago. Chinese Downhill talked about how his F3 brothers in Raleigh and Wilmington have provided support to him and his wife after the passing of their oldest son last year who had recently graduated from NC State and started his first job.

    Prayer

    Announcement: If you want to be on the Colonial 200 team sign-up on the Colonial 200 website and make a payment to Dreamliner. Lawn Boy has sent several emails with the details.

    Happy July 4th ❤️