AO: f3dawghouse
Q: Slash
PAX: Buck, Ticonderoga, turbine
FNGs: None
COUNT: 4
YHC rolled into the parking lot with a few pax waiting patiently for the beatdown. We grabbed our bells and walked to the courtyard. Buck remembered at the last minute to bring the tunes.

WARMUP:

20 SSH
20 IST
10 low slow squat
20 mountain climbers

THE THANG:

3 sets of exercises with a mosey around the courtyard between each set. 1st round was 20 seconds of work, 10 seconds rest. 2nd round was 30/10 and final round was 40/10. I changed a few of these exercises on the fly in the 2nd round. The final round we only got through the first set.

Set 1:

Mike Tyson’s
curls
tricep extensions
OH press
High row

Lap around the courtyard

Set 2:

goblet squats
Step ups
Split squats
Calf raises
Soccer kicks

Lap around the courtyard

Set 3:

V ups
LBC’s
RBC’s
WW2
Glute bridge

MARY:

Pretzel crunch

ANNOUNCEMENTS:

Spanish-speaking beatdown – 5/31 @ Tradition AO
Harrisburg anniversary – early June

COT:

Prayers for Turbines M’s surgery this week.
Prayers for YHC and his oldest 2.0