November 21st, 2019 By Blue Crush

5 Pax showed up for a mid week beat down.  Where is everyone?  Too much #fartsacking going on around here.  The beat down went something like this.

Warm Up

Mosey with a variety of Karaoke, high knees and butt kickers.  Circle up for warm up excel isles as follows

• SSH X 20IC
• IW X 15 IC
• Wind Mill X 15 IC
• Cotton Pickers X 15 IC
• Mountain Climbers X 15 IC

The Main Think

9 Pain Stations were set up around the bus lot track.  Each pax completes all 9 exercises at the prescribed rep count moseying between each around the track.  After each complete round run one lap.  Rinse and repeat until time is called.

Excercise Circuit

• Pull ups X 8
• Dips X 20
• Sand Bag Squats X 15
• Burpees x 20
• Sand Bag Presses x 20
• Merkins X 20
• Sand Bag Good Mornings X 10
• Plank Jacks X 20
• Sand Bag Lunge x 16 (8 ea. Leg)
• Run Lap
• rinse and repeat.

Mary

Sorry.  No time left

 

• Strong work by all that showed.
• Disappointed in low show numbers.  We have been 8 to 10 regularly and need to keep up the numbers.
• Friends Giving hosted by Othello this Saturday.  Check slack for details and other announcements.
• Check Slack for other announcements announcements

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