Heating up at the Firehouse

AO: The Firehouse

When: 06/21/2018

PAX: Snowden, Fud, Dash, Skynyrd, IKEA

QIC: Beans

Hot and humid on this first day of summer.  We would have it no other way at The Firehouse.  Just in case that wasn’t enough, we brought along the 40lb bags (aka “the girlfriends”) for extra fun.  The PAX were ready for a good old fashion beatdown.  Let’s get it started.  Time to mosey.

WARM-UP:

  • SSH x 15
  • Copperhead Squat x 10
  • Hillbillies x 15
  • Moroccan Night Club x 10 (Front and Reverse)

Time to grab the girls

THE THANG:

Mosey to the middle of the soccer field with the bags.
Around the world paying the toll in the middle of the field after each exercise.

Toll = Clean and Press with the bag x 10
Corner 1 = Merkin x 10
Toll = Clean and Press with the bag x 10
Corner 2 = Squat with bag x 20
Toll = Clean and Press with the bag x 10
Corner 3 = LBC x 30
Toll = Clean and Press with the bag x 10
Corner 4 = American Hammer x 40
Toll = Clean and Press with the bag x 10

Mosey back to the parking lot

11’s carrying the bag back and forth
Exercise 1 = Squat with bag
Exercise 2 = Bent rows with bag

Leave the bags behind and head to the pavilion.

Step ups on bench x 20
Dips x 20
Leg Raises x 20

Repeat adding 10 Derkins

MARY:

Freddie Mercury
Gorilla Humpers
Big Boy Situps
Box Cutters
Crab Cakes
Merkins
Swimmers
LBC

COT:

Reminder of F2 event next Thursday and continued prayers for those traveling.

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