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