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Fort Pain Virtual Beatdown – 04.29.2020

10 STRONG this morning for a Fort Pain beatdown!
PAX: @Tiny Dancer@Lone Star @Pancreas @Bogo @FICO @Operation @ragdoll Professor X, Venus (FNG Drew!), and guest appearance by @Kwame just in time for name-o-rama!
Q: Heidi

Warmorama:
GM
SSH
Squats
WMH
1 cherry picker for Pancrease

Thang:
Start with 5 reps of each exercise OYO, then repeat adding 5 reps to each one. Continue until time
Round 1. RnR for 10 minutes:

  • SSH
  • Mountain Climbers
  • Squats
  • LBCs

Round 2. RnR for 10 minutes:

  • Burpees
  • Freddie Mercuries
  • Lunges
  • Crabby Toe Touches

“Do whatever Heidi says”
AMRAP exercise for 1 minute, break for 10 seconds. Q calls out next exercise during the break.
(we made it through almost 2 full rounds!)

  • Burpees – 2 sets
  • Flutter kicks – 2 sets
  • SSH – 2 sets
  • Big Boy Sit ups  – 2 sets
  • Squats – 2 sets
  • Freddie Mercury’s – 2 sets
  • Lunges – 1 sets
  • LBCs – 1 sets

COT:
Announcements:
F3 Nolensville is planning a CSAUP for May 16th.
No definitive start date on reopening our in-person beatdowns. We will continue to monitor the situation over the next couple of weeks. TD is keeping up with OT in Franklin to see when they are planning on opening back up and we may coordinate our opening with theirs. More to come on this as it unfolds.

Prayers:
Praise for Pancreas’ father-in-law recovering and doing better, and continued prayers for his Aunt Debby.
Continued prayers for @Ron Swanson’s M.
Prayers for us as men and leaders both at home and at work, and that we have the strength, guidance, and wisdom to lead our families and not kill our young during this time of all being stuck in the house together.

It was a beautiful morning! While the weather report called for 50%+ chance of thunderstorms, we had blue skies and sunshine and were even blessed with a rainbow at the end. You can’t ask for a better start to a Wednesday, gentlemen.

SYITG
Heidi

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