June 4th, 2020 By Poutine

5 PAX in attendance for 5:30 pm beatdown, including FNG Juan Cevallos who came with @gordo. The temperature was 88F but we stayed in the shaded area and with the breeze, it felt really good out there.  This was YHC second beatdown today, so the weinke was the same as 6:30 am. YHC had new playlist of 80’s rock ready to roll but not until we moseyed around the parking lot and circled up for warmarama.

WARMARMA 
1. Line hops x19
2. Heisman x15
3. Mountain Climbers x13
4. High knees Mason Twist x12
5. Gate Squats x11

THE THANG
PAX line up along the parking lot islands facing parking lot spaces. PAX mosey to 1st parking lot line and do one squat then run backward to starting line and do one 1/2 burpee. PAX performed the exercise below for all 8 parking lot lines. Basically suicides with 8 lines with exercises at each line and start point
1. ½ burpee + squat
2. Merkins + reverse lunges (2=1)
3. Dips + pickups
4. CDD + Jump knee tuck
Plank Walk around island – going to the right
Run lap around parking lot
Plank Walk around island – going to the left
Since we had 5 minutes left before Marry, we did another round of suicide drill with
1. Donkey Kicks + Incline Merkins

MARRY – Stretches
left leg over right leg and slowly brings hand down toward the group. Hold for 20 sec and then flap jack.
Calves stretches in downward dog position. Either alternating touching one heel at a time to the ground of if flexible enough, try to have both feet flat on the ground,
From downward dog position, bring left foot next to outside of left hand. Then extend right hand to the sky while also looking up. Then place right hand next to left foot and extend left hand to the sky and look up. Bring both hands to the ground and slowly rise up.
Get back in downward dog position but this time flap jack. Bring right foot next to outside of right hand. Then extend left hand to the sky while also looking up. Then place left hand next to right foot and extend right hand to the sky and look up. Bring both hands to the ground and slowly rise up.
Arm stretches across body and overhead

COT/BOM
MOLESKIN

• Welcome FNG Juan, who is 44 years old, married with children, and a small business owner.  @gordo will provide the skinny for name-a-rama.  Shout out to FNG Juan was the hard work because this was not an easy beatdown.  Even Glock commented on difficulty.
• Since the start of evening beatdown, we’ve had 2 FNG.  Today’s 5:30 pm and 5:30 pm had the same number of attendees so let’s keep on supporting the evening beatdown and recruiting.
• 20 PAX attended in total today, so that is really good considering some regulars are not back yet.  Please take a moment to reach out to some of them.
• Prayers for my father-in-law Richard Milam still in rehab center on feeding tube as he is going thru cancer treatment. His condition has improved drastically and he might be able to come home Friday. Obviously the prayers are working so keep them coming.
• Prayers for our @dutchboy for recovery and end of complications. WE miss you brother!
• Prayers in general for so many things in turmoil right now. We are in severe crisis mode and lots of people are angry. Cooler heads need to prevail and in order to do so we have to continue communicating, assuming good intentions and seeking to understand. Because we disagree with someone, it doesn’t make them a bad person. It is ok to agree to disagree and that doesn’t make the other person or you a bad guy. Person to person discussion and phone conversation will often be more productive than back and forth on social media.
• Thanks for all of those who pushed themselves hard today. Without your push, there is no way i would push myself that hard either.
• SUG is pretty empty so please consider paying your membership dues by Q’ing.
• Always a pleasure leading this group.
• Have a great evening!

Poutine

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