0.0 Beatdown

AO: The Hooch

When: 2024-10-07

QIC: Birdie

PAX (15): Birdie, Boomer, Chesapeake, Credit Check, Flo, Humperdinck, Matthew Scott, Meatball, Popper (Dan Richard), Scrooge, Sneakers, Tenderfoot, Turk, Y2K, Zima

Preamble:

Bring coupon

Warm-O-Rama:

After disclaimer we did a short mosey around the parking lot & performed: Wind Mills, Weed Picker, SSH, Mountain Man Pooper, Moroccan Night Club.

The Thang:

We performed each exercise for45 seconds followed by 15 seconds rest (Tabata) Thang #1:  2 rounds
  • Bend Over Row
  • Mercans
  • Goblet Squat
  • Walking Lunges
  • Kettle Bell Swing
  • Plank
  • American Hammer (coupon optional)
  • Mountain Climber
Short mosey before go to the next round Thang #2: 2 rounds
  • Shoulder/Overhead Press
  • Reverse Crunch
  • Curl
  • Carolina Dry Dock
  • Chest Press
  • Plank
  • Flutter Kick /w coupon
  • Copper Head Squat
Mary: box cutter  

COT:

Continue to pray for the people affected by Helene in Western NC area Pray for the hurricane Milton that might hit FL later this week  

Naked-Man Moleskin:

It was an honor to lead, until next time. SYITG.

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