Knockouts VQ

AO: Genesis

BeatDown Date: 04/03/2021


Number of Pax: 6

Pax Names:

Wonka, Picket Fence, Huckleberry, Fortnite Lemon Law, Knickout,

Number of FNGS: 0

FNG Names: None

QIC: Knockout


No unnumbered jokes other than none of us could get my speaker blue tooth to work.


Mosey 1 lap
Warm up 15 yards back and forth
High knees
Heels to butt
Skip forward
Skip backward
Roll shoulders
Abe pagoda
Weed picker

The Thang

Suicides – 10 yard increments for 120 yards
Deck of Cards
Hearts – squats
Clubs – lunges
Diamonds – push ups
Spades – big boy sit-ups
Mosey – 1 lap
Lift with Bricks
Zottman curls
Front raises
Side raises
Tricep extensions
Low row
Elbow tucked in
Wrestling stance drill
Partner work
Touching toes
Push down legs
15 of different an exercises. BBS, leg raises, American hammers

Circle of Trust

Prayed for ruckers for safe passage home, Picket Fence’s sister and family, and Cheer Dads family.

Naked Man Moleskin

Was a good workout and had music planned for each exercise like Gambler for the card workout.

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