PAX
BedbugPicassoSmokestackPotsie
It was another beautiful morning. Picasso and Potsie began the mosey when Bedbug and Smokestack showed up which results in a few burpees for everyone. Thanks, Bedbug and Smokestack!
Beatdown
Warmup
Mosey, Abe Viogada, Grass Pickers, Toy Soldiers, Imperial Walkers, Shoulder Taps, Merkins, Mountain Climbers
The Thang
1.Farmers carry down and back (one arm each way)
2.Kettle ball swing (20 OYO)
3.Weighted sit up with over head (10 OYO)
Mosey
4.Toe taps (20 IC)
5.Lateral jumps (20 OYO)
6.Front lunges (10 each side IC)
Mosey
7.Heel over coupon (20 IC) start on one side of the coupon and lift heels over the couple to the other side.
8.Balls to the wall
Mosey
9.Heals to heaven (20 IC)
10.Squat thruster (20 OYO) Squat to an overhead press
Incremental Gains:
Every 10 yards different Movement of 20 (carry Overhead between)
1.Overhead press
2.Flutter kicks
3.Curls
4.Squats
5.Alt arm push Ups
Sprints with Merkins (Cones) Out to Cones and Back
20, 30, 40, 50 - 20 merkins (diff one each time) (hold plank six)
Elevens
Steps ups and hammers
Mary
Calf raises and dips
Announcements
11/9 Fire
11/14 after the Beatdown hike to The Pinnacle (see Picasso)
COT
Continue prayers for Tara