AO: f3afton
Q: Guinness
PAX: Troll, Buck, Shooter, Iron City, Geppetto, Opie, hokie_pokie, Ice Bath, Big Blue, Guinness
FNGs: None
COUNT: 10
What a nice surprise to discover that I had the Q this morning while I was getting ready. The meticulous planning for this morning’s Beatdown was very evident. Great to see all of you this morning and a big welcome back to Troll.
WARMUP:
Mosey around Parking Lot
SSH x20IC , IST x20IC, Windmills x10IC, Penny Pickers x10IC, Arm Circles x9 each way, Low slow squats x10IC, Plank Jacks x15IC, Mountain Climbers x15IC,, Merkens x10 IC
THE THANG:
Grab some frens and mosey to medical building then partner up.

Partner 1 runs around building while Partner 2 does exercise then switches. Exercises: Murder Bunnies, Lunges, Blockees.

Return Blocks and mosey to the wall at the tennis courts paying burpees x10 to get on and off the bridge.

People’s Chair w/alt front & OH punch x15IC, Donkey Kicks x15IC, Crab Rockette Kicks x15IC, Mike Tyson’s x10, Balls to the Wall.

Mosey to the picnic shelter for Mary paying burpeesx10 to get on and off the bridge.
MARY:
Flutter Kicks x15IC, Heels to Heaven x10, Rosalitas x15IC, Homer To Marge, Low Dollys x15IC, Crunchy Frog x15IC, LBCs x15IC, Plank
ANNOUNCEMENTS:
– Mount Afton Challenge Prep at hokie_pokie’s house on Thursday January 15th
– Guinness’s invites any pax who wants to lose some weight to join him with this health goal.
– Don’t miss Saturday’s very special Beatdown.
COT:
Prayer:
Buck’s wife Amy health, Big Blue’s Mother in Law in hospice and given 2 weeks to live, yellowcake Recovery from nose picking?