0.0 Beatdown

AO: Boneyard

When: 2024-12-30

QIC: Birdie

PAX (11): Birdie, Busboy, Costanza (Nathan Baker), Dinghy, FannyPack, Floater, rip, Shrimp, Stifler (Boneyard Site Q), Centipede Browning

Preamble:

Bring coupon

Warm-O-Rama:

After a quick disclaimer we moseyed around the parking lot for Weed Picker, Wind Mills, SSH, Copper Head Squat, Morrocan Night Club & Imperial Walker.  

The Thang:

We performed each exercise for45 seconds followed by 15 seconds rest (Tabata) Thang #1:  2 rounds
  • Bend Over Row
  • Mercans
  • Goblet Squat
  • Bonnie Blair
  • Plank
  • Kettle Bell Swing
  • 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
  • Plank
  • Chest Press
  • Flutter Kick /w coupon
  • Copper Head Squat
Mary: no time

COT:

Ha-ha's New Year's CSAUP @ Blackwidow @ 7AM. Prayer for Busboy's sister pregnancy.

Naked-Man Moleskin:

It was an honor to lead this morning.

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