Intervals.

AO: Firehouse

BeatDown Date: 06/16/2022

PAX:

Number of Pax: 9

Pax Names:

Mystery Meat, Rio, Ex Lax, Cabana Boy, El Chapo, Stoner, 57, LA, Outbreak

Number of FNGS: 0

FNG Names: na

QIC: Outbreak


Introduction

God lead me to look at the Q sign up sheet Wednesday evening. It was blank. I took it

Warm-O-Rama

SSH
weed
copperheads
arm circles

The Thang

45/15
Plank
Air squat
diamond merkins
Bonnies
merkins
reverse lunge with knee drive
plank jumps (LCRC)
Cindy press
Cindy swings

rest for a minute or two

Tabata:
Burpees. 20/10, 8 sets

recover

45/15
ab stuff

Crescent tucks
swipers
side cycle L
side cycle R
Frog V ups
Side scissor crunch L
Side scissor crunch R
Corpse crunch
plank variations

Mary
I forgot, but it sucked

Circle of Trust

A bunch of sweaty out of breath dudes circled up and brought some praises and concerns up to the Lord.

Naked Man Moleskin

I fell off my cindy at one point and just stayed on the ground, acting like I did it on purpose
I saw some dudes sucking wind. Myself included
This workout probably sucked

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