Today’s pain is tomorrow’s gain
AO: Firehouse
BeatDown Date: 05/26/2022
PAX:
Number of Pax: 12
Pax Names:
El Chapo, LA, Murdock, Yellow Jacket, Ex-Lax, Big-Data, 57, Caesar, Badger, Dough Boy, Cash Back, Outbreak
Number of FNGS: 0
FNG Names: na
QIC: Outbreak
Introduction
Burn
Warm-O-Rama
25 SSH
5 burpees
20 SSH
4 Burpees
15 SSH
3 Burpees
10 SSH
2 Burpees
5 SSH
1 Burpee
The Thang
50 Goblet Squats
50 OH press
50 flutter kicks with block in press position
50 dead butterflies
50 KB Swings
25 clean and press
50 Curls
10 blockees
Between sets, we did things like:
mercans
pause squats
rifle carries
body destroyers (our favorite)
ended with some American Hammers
Circle of Trust
Caesar’s mom, El Chapo’s dad, Texas shooting.
Naked Man Moleskin
good work out. only one broken cindy
Zero broken hearts