March 8th, 2020 By Guinness

13 Aftonians came to for or some of the following: rucking, running, and/or Beatdowning. Here’s how the Beatdowning went:

Disclaimer given

Mosey to Tennis Courts

Warmorama
Imperial Storm Troopers x15IC
Cotton Pickers x15IC
Windmills x10IC
Low slow squats x15IC
Side Straddle Hop x15IC
Plank Jacks x15IC
Mountain Climbers x15IC
Merckens x15IC

The Thang

Mosey to bridge

Right leg Side swings across body
Right Front leg swings
Switch to left leg
Right leg side leg kick hold
Right side kick X10
Switch to right leg

Muscle ups x10
Derkens x10IC
Muscle ups x10
Derkens x10

Bear Crawl
Fwd Lunges
Reverse Lunges
Reverse Bear Crawls
Reverse Lunges
Side planks
Side Planks
Backward Crab Walks
Fwd Crab Walks
Inchworm Burpees
Broad Jumps
Bear Crawls
Fwd Lunges

Squat Kicks x10 each leg
Decline Merkins x20
Squat Kicks x10 each leg
Decline Merkins x10
Muscle ups x10

Reverse Bear Crawls
Reverse Lunges
Side planks
Side Planks
Backward Crab Walks
Fwd Crab Walks
Backward Duck Walks
Fwd Duck Walks

Mosey

Surrenders x20
Shoulder tap Merckens x20
Kick Thrus x20

Mosey to Wall
People’s Chair w/OH press x15IC
Ball to the wall
Donkey Kicks x20
Wall Taps x20
Repeato

Mosey to Pull-up Bars

Burpees x5
Pull-ups x5
Repeato x3 times

Mosey to Mary

Mary
Flutter Kicks x20IC
Box Cutters x20IC
Russian Twists x20IC
LBCs x30IC
Pretzel Stick x20IC
Crunchy Frog x20IC
Plank 1 minute

Moleskin
My injured ankle caused me to change up the Beatdown by reducing the amount of running. Ibuprofen helped a lot. A lot of shoulders and arm work. Great work by all the pax.

Losing one’s key is a very unpleasant experience so I can imagine Moolah’s feeling when he discovered his key was missing. But the pax rallied after the Beatdown to go in search of Moolah’s key. There was a happy ending to the search when LoveBoat found the key.

About 8 of the pax wen to Mike’s deli for some of Porto’s Beatdown motivation – bagels. Great to be with you men this morning.

COT
Announcements: Passport Challenge

Prayer
Praise for Amway’s daughter not being injured than she was.
Love boat signing on house this week.
Pray for Babyface’s (Boondocks) 3 year old having heart surgery tomorrow in Boston.

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