03/18/2023 - Ranch - Seattle Inspired Beatdown – Red Baron 68th B-Day/300 Spartan Reps

The second of 2 beatdowns I brought back from F3 Seattle/ Valhalla.  Was surprise to have a fellow F3 PAX from PA, Red Baron, Q the workout on his birthday. Instead of reps being 68 straight count (SC) or 34 in cadence, did 42 SC/ 21 IC.

WARMUP: After completing each workout, run down the other side of the field to complete the next, back and forth until completion.

• Wacky Jacks IC, Michael Phelps IC, Imperial Walkers IC, Arm Circles SC

THE THANG:

• Round 1: All exercises done 42 (SC) or 21 (IC) with a mode of transportation done in between the exercises.  Each  PAX alternated determining the mode of transportation.
  • Merkins, LBCs, Lunges, Plank Jacks, American Hammers, Shoulder Taps, Flutter Kicks, Hallelujahs, No Surrenders.
• Round 2: Shield Lock/Spartan Inspired 300 Reps, 3 circuits
  • 25 Squats
  • 25 Rows alternated arms
  • 25 Merkins

RoM and COT to close.