Switching it up!

AO: Firehouse

BeatDown Date: 09/17/2021


Number of Pax: 4

Pax Names:

Badger, tee time, Rio, Lnockout

Number of FNGS: 0

FNG Names: Na

QIC: Knockout


Did some odd exercises today


Shoulders forward and backward
Trunk twists
Hip rolls
12 Abe pagodas
12 weed pickers

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
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
20 yards lunges
10 POA onos
Wrestling exercises
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

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