Do you even Beatdown, Broga?

AO: Badapple

When: 2024-11-15

QIC: PushBack

PAX (8): Chalupa, Chubbs, No-See-Um, Rusty, Sprocket, The_OG Zima, Turbine

Preamble:

The weather is chilly and gloomy at 46 degrees.  Dress for success to be your best!

Warm-O-Rama:

weed-pickers, SSH, thruster-stretch, sun-gods

The Thang:

Repetition makes us stronger First round:
  • Cinder curls x25; Cinder OH-Press x 25, M'ericans x 25, Skull-Crusher x 25
  • Run the loop: 1 burpee then run, 2 burpees then run, 3 burpees then run, and 4 burpees
Second round:
  • Flutter kick x 50 (A), V-ups x 50, Box-cutter x 25, dying cockroach x 25
  • Run the loop: 2 burpees then run, 4 burpees then run, 6 burpees then run, and 8 burpees
Third round:
  • Cinder thruster x 20, Cinder squats x 20 (A), Cinder press up x 20, calf raises 25 (A)
  • Run the loop: 3 burpees then run, 6 burpees then run, 9 burpees then run, and 12 burpees
Fourth Round: (tribute to Mike Tyson)
  • Cinder squats x 25, M'ericans x 25, box-cutters x 25
  • Run the loop: 5 Mike-Tysons then run, 10 Mike-Tysons then run, 15 Mike-Tysons then run, and 20 Mike-Tysons
end with 7-minute BROGA session with focus on back and hip stretches (tribute to Jake Paul)

COT:

Announcements: Santa Ruck reminder   Continued prayers for those with cancer that touches are lives.  Prayers for us to be better men, fathers, and husbands

Naked-Man Moleskin:

Stretching is very important as we age.  Yoga brought me back from a ruptured L4-L5 12 years ago.   10 minutes every day can help give you a healthier future.

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