Full Body Beatdown

AO: ao-the-farm
Q: Gnat
PAX: Gnat, Joshua Simonton Gruuel, Tetanus, Git-R-Done, J Stroke, Marshal, mop bucket, Skidder, Mingeldorf, EV
FNGs: None
COUNT: 10
INTRODUCTION:
5 Core, Mission Statement, Credo
WARMUP:
– Chinooks
– Daisy Pickers
– Bear Hugs
– Imperial Walkers
THE THANG:
– Round 1
– 400m Mosey
– Merkins x 10
– Squats x 15
– LBC x 24
– Round 2
– 400m Run increased speed
– Worst Merkins Ever x 10
– Worst Squats Ever x 15
– Big Boy Situps x 24
– Round 3
– 400m Run increased speed
– Worst Worst Merkins Ever x 5
– Worst Worst Squats Ever x 10
– Big Boy Situps with American Hammer x 12
– Round 4
– 400m Run
– Hillbillies x 10
– Merkins with Shoulder Taps x 10
– Pause Squats x 15
– Gas Pumps x 24
– Round 5
– 400m Run
– Imperial Walkers x 10
– Bear Hold
– High Plank
– 6 inches
– LBCs
ANNOUNCEMENTS:
Saturday Strength beatdowns – lets get some new guy here
Sunday Rucks – 12 Mile Ruck – date TBD
LBC Trunk or Treat in the Park Oct 27
LBC BBQ Nov 1-2
LBC Movie Night Nov 15 – Still looking for outdoor projector
DHT Dec 6th
PRAYER REQUESTS AND PRAISES:
– J Stroke prayer answered and prayers for safe travels the next three weeks
– mop bucket dr appointment this week
– Joshua Simonton Gruuel M health
– EV construction project
– LBC Trunk or treat in the Park
– LBC BBQ