PAX
PocahontasPorkchopKlingerSmokestackPotsie
It was a beautiful morning for a beatdown. It was great to see Klinger and Smokestack showed up at 7:55 for a little Mary!
Beatdown
Warmup
SSH, Toy Soldiers, Alt Side Lunges, Grass Pickers, Monkey Humpers, Spider-Man Mtn Climbers, Plank Jacks
Mosey to the shovel flag
The Thang
Round 1 – Strength
With coupon:
•Squats x 20
•Bent Over Rows x 20
•Block Press (bench press on ground) x 20
•Curls for the Girls x 20
Bear hug carry to the playground
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Round 2 – Chest + Core
•Coupon Crucible- block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position.
•Merkins (no coupon) x 20
•American Hammers (no coupon) x 20
•Big Boy Sit-Ups x 20
Rife carry to the basketball court
Round 3 – Power & Hips
•Kettleblock Swings x 15
•Wife pleasers x 15
•Overhead Press x 15
•Block Lunges x 15 IC
Farmer carry to the shovel flag
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Round 4 – Finisher / Shoulder Smoke
•Colt 45s (15 low curls / 15 top curls / 15 full curls)
•Block Hold Overhead x 60 seconds
•Overhead presses 15
Mary
Flutter kicks, LBC, Mike Tysons, and bird dogs
Announcements
9/14 Fire
9/19 7:00 Beatdown at the Bridge; 8:00 Men's Breakfast
COT
Klinger- Baby, Jasper, in NIC; looking for a job
Smokestack- dealing with some personal issues