Rainy ,cold yet perfect morning for a good old beat down.
Date of Beatdown: 2019-11-15
Name-O-Rama: Grasspacth, Mudslide, Goldburg and Postal.
Warm-Up-Gig: Bone The Fish Warmup jus sc m back x xx Find a parking lot with spaces "facing" each other and without concrete "stops". Start on the first set of lines by shuffle right, sprint up to the next line, shuffle left. Rinse and repeat for 4 lines then switch to karaoke for 4 lines, then back pedal/sprint for 4 lines. Repeat a few times to get the blood flowin a Nmb b. A
TTT In Cadence x 20
Old Man Windmills in Cadence x20
LBAC Fwd and Rev 20 total
Mosey
The Thang That Surely Happened: Six Pack Routine 1 pull-up, 5 merkins (11's style but with 6's). Once at 5 pullups 1 merkin, go back down to 1 pull-up, 5 merkins
Mosey
Blimps Circuit 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Rinse and repeat as needed. Can be done to cross a field or lot
4 rounds
Mosey
Circle of Trust:
Motivation
* It does not matter how slowly you go as long as you do not stop. Confucius.
* Failure will never overtake me if my determination to succeed is strong enough. ..
Prayer request
Pray
Announcements: Christmas Conv 21st
Coffeteria to follow
Moleskin: Great men
Great time
Submitted by:
Postal
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