AO: The Warrior
When: 06/28/2021
PAX:
Number of Pax: 3
Pax Names: Fonda, Foxhole, Slogger,
Number of FNGS:
FNG Names:
QIC: Fonda
The BackBlast:
F3 Lucky “26”
3 HIM held down things back here at “The Warrior” while three of our Indian Valley brothers joined in on the shenanigans at the Convergence in Harrisburg. After the Beatdown, we definitely felt in in our arms and legs…but mostly in our lungs. Yeah, those “Heart Chargers” definitely do live up to their name!! Great morning, PAX. Way to “Go Get It”!
WARM UP
-Arm Circles/Circle Arms: IC-13x each direction
-Michael Phelps: IC-13x
-SSH: IC-13x
-Weed Pickers: IC-13x
-Windmill: IC-13x
-Imperial Walkers: IC-13x
BEATDOWN:
*All exercises are done IC-13x=26 total (unless stated otherwise)
*Mosey
Pavilion – Round #1:
Set 1: Merkins Step-Ups
Set 2: Dips Calf Raises (IC-26x)
*6 Hills
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Softball Field/Playset -Round #2:
Set 1: Against the Fence – 1:15sec Timed Stationary Squat
Set 2: Upright rows on Swings (2 Sets: SC-13)
*Mosey back to pavilion
________________________________________________________________
Pavilion – Round #3:
Set 1: Dirkins (SC:13x) Alt. Side Squats
Set 2: Alt. Shoulder Taps Mountain Climbers
*3 Heart Chargers
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Pavilion – Round #4:
Set 1: Low Plank (60 Sec.) Forward Lunge
Set 2: High Plank w/ Alt. Arm Ext. Reverse Lunge
*6 Hills (then mosey back to pavilion)
MARY:
-Flutter Kicks: IC-26x
-Freddie Mercury: IC-26x
-LBC’s: IC-26x
BALL OF MAN