Switching it up!
AO: Firehouse
BeatDown Date: 09/17/2021
PAX:
Number of Pax: 4
Pax Names:
Badger, tee time, Rio, Lnockout
Number of FNGS: 0
FNG Names: Na
QIC: Knockout
Introduction
Did some odd exercises today
Warm-O-Rama
Shoulders forward and backward
Trunk twists
Hip rolls
12 Abe pagodas
12 weed pickers
Mosey
The Thang
Motivator quick version and done the following way. 10, 1, 9, 2, 8, 3, 7,4,6,5
20 step ups
20 decking squats on a pole
Mosey to hill
Each pole down was 10 mercens and then 5 burpees each pole back
Mosey
Coupons 10!of each of the following.
Front raise
Side raise
Rocky balboas
Arnold swarzenagers
Bicep curls
Inverted 45 degree front raises
Underhand raises
Triceps overhead
Side rotataters
Squat and cleans
Mosey
20 yards lunges
10 POA onos
Wrestling exercises
Stance
Toe touches
Attack drill
Pummel drill
4 minutes of Mary
Protractor 10 degree 90 degree, 45 degree, 50 American hammers, 1 mixture of breathing
Circle of Trust
Prayers for Emma, Collin, and others
Naked Man Moleskin
Rio got taken down by a collegiate wrestler