December 10th, 2019 By Guinness

5 for a warm morning Beatdown at The Precinct. This is what they did:

Warmorama by Hot Wheeks

The Thang

Pull-ups x10
Knee-ups x 10
Mercken Swing Knee-ins x10

Surrenders x12
Run lap of tennis court
Plank Kick thru x20
Run lap of tennis court
180 degree jump squat x20
Run lap of tennis court
Monkey Crawls
Bear Crawl
Run lap of tennis court
Plank Walk ups x20
Run lap of tennis court
Crab knee-ins x20
Reverse crunch candlesticks x20
Run lap of tennis court
Side lunges x20
Run lap of tennis court
Dancing ISTS x20
Run lap of tennis court
Mercken ankle touches x20
Run lap of tennis court
Broad Jump Burpees
Lunges
Run lap of tennis court
Side step air squats
Run lap of tennis court

Mary
Flutter Kick Chest Press x15IC
Russian Twists x15IC
Box Cutters x15IC
Crunchy Frogs x15IC
Homer to Marge
Plank

Moleskin
I grabbed the Q late last night and designed the Beatdown as I sat on the bog this morning. I was thinking about workout that might be different and possibly interesting. Afterwards, @ONJ said that the time went quick which was the goal of the Beatdown. I arrive a few minutes late because I tried to print my Beatdown weinke but I had printer problems. So, I make my font on my phone really big so I could see it. We ended up running 10laps of the tennis court. Great work, Pax!

COT
Announcements: Sign up for Gremlin on Saturday January 18th.
Run Run Rudolf Saturday December 21st

Prayer: the families of F3 brothers like Gremlin who are struggling with their loss.

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