4 corners of fun
AO: Genesis
BeatDown Date: 06/20/2021
PAX:
Number of Pax: 11
Pax Names:
Rio, 57, Stoner, silver Bullet, Rip Cord, Huckleberry, Switch, Yazoo, Fish N Chips, knockout, Nomad
Number of FNGS: 0
FNG Names: None
QIC: Knockout
Introduction
Am a far sad clown and injured but we will have some fun
Warm-O-Rama
Mosey
Roll shoulders
Trunk twists
Windmill
Weed picker
The Thang
4 corners and 5 sets of 10 at each corner
Mercens over a line, big boy sit-ups, squats, lunges
Wall sit and everyone does 10 donkey kick
Wall sit and everyone does 5 burpees
Mosey to coupons
Mosey
Wall sits
Mosey to coupons
Front raises
Lateral raises
Arnold swarzenager both sides
45 degree decline raises
Arm curls
Zottman curls
Does
One arm row
Elbows in side to side
Mosey
Wresting exercises
Stance drill
Sprawls
Touching toes
Pummeling
Throw downs till u break
Circle of Trust
Wednesday is a black ops with family
Prayers for Dutch oven a d Colin Mathews
Naked Man Moleskin
Keep treating all people with respect