October 3rd, 2018 By Fire Chicken

8 decided it was a Great morning for a KTown Beatdown.

Warmarama

SSH  x 10 IC

CP x 10 IC

Hillbilly x 10IC

Arm Circles

The Thang:

Mosey to Dale Memorial:

1. 15 incline merkins, 10 reverse crunches, 5 burpees then run around the Dale Circle
2. 20 Jump squats, 15 incline merkins, 10 reverse crunches, 5 burpees then run.
3. 25 reverse dips, 20 jump squats, 15 incline merkins, 10 reverse crunches, 5 burpees then run.
4. 30 air squats, 25 dips, 20 jump squats, 15 incline merkins, 10 reverse crunches, 5 burpees then run.
5. 35 LBC, 30 air squats, 25 dips, 20 jump squats, 15 incline merkins, 10 reverse crunch, 5 burpees then run.
6. 40 SSH, 35 LBC, 30 air squats, 25 dips, 20 jump squats, 15 incline merkins, 10 reverse crunch, 5 burpees then run.

With 15 minutes left in workout Q decided a reverse Indian Run in front of horseshoe was a good idea, the pax didn’t agree as I heard some complaining.  LOL

Mary:

Ran out of time.

Moleskin:

Great group of guys today for a workout that was challenging.  YHC stole this workout from Anvil with slight modifications.

Prayer requests for those affected by Hurricane and for the family and friends of Randy (Darth Visor) from Alpharetta who passed away after an F3 workout.

Truly an honor, thanks for allowing me to lead.  Rooster

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