AO: f3afton
Q: Guinness
PAX: yellowcake, Slash, hokie_pokie, Guinness, Audit, Spaz, Buck, Shooter, Big Blue, hop_hunter, Opie, Geppetto, Sterling
FNGs: None
COUNT: 13
Weather was great for a Beatdown this morning. Thank you all for posting. Since the Q was still resting his shoulder from an injury, we focused on ARMS and CHESTS.

WARMUP:
SSH x20IC , IST x15IC, Low slow squats x15IC, Windmills x15IC, Penny Pickers x10IC, Arm Circles x9 each way, Plank Jacks x15IC, Mountain Climbers x15IC, Merkens x10IC

THE THANG:
Mosey to Dumpster to pick up bricks
Mosey with bricks to parking lot.

Curls x10x IC, Alt. Front raised x10IC, Side raises x10IC, Plank brick fwd pull Throughs, Plank brick side pull Throughs,

Mosey To other side of Dorton Loop

Front Raises x10IC, Alt. Side Raises x10IC, Right Alt. Brick punch x10IC, Left Alt. Brick punch x10IC

Mosey back to Dumpster to drop of bricks and pick up Cinderblocks then mosey to parking lot

CB Curls x10IC, Chest Press x10IC, Derby Double Taps x10, CB Curls x15IC

Mosey To other side of Dorton Loop

CB Curls x10IC, Chest Press x15IC, Derby Double Taps x10, Curls x10IC

Mosey back to Dumpster to drop of Cinderblocks and then mosey to path behind playground

Bear Crawl to Picnic Shelter to Mary

MARY:
Box Cutters x10IC, Reverse Box Cutter x10IC, Crunchy Frog x15IC, Freddy Mercury x15IC, Dead Bugs x10IC, Bridge Rockette x15IC, Heals To Heaven x10, Bridge Thrusters x15IC, LBCs x15IC, Plank
ANNOUNCEMENTS:
Big Blues Retirement Party tonight
COT:
Prayer
Opie’s Dad, Empty Nesters and their chickens who grew and are flying off to college.