Strength Beatdown

AO: ao-the-farm
Q: Gnat
PAX: Gnat, Git-R-Done, Mingledorf
FNGs: None
COUNT: 3
INTRODUCTION:
– 5 Core
– Mission Statement
– Credo
WARMUP:
– Bear Hugs
– Daisy Pickers
– Chinooks
– Willie Maize Haize
THE THANG:
Mosey to the coupon pile for two coupons, and farmers walk to the field for…
– Round 1 6 exercises AMRAP 45 secs, 15 sec rest
– Front Squat
– Overhead Press
– Upright Row
– Deadlift with two coupons
– Front Lunge with coupon
– Woodchops
– Farmers Carry across field and back
– Round 2
– Shoulder Squat 5x alternating sides
– Derkins
– Single Arm Bent Over Row
– Single Leg RDL
– Reverse Lunge with coupon
– American Hammer
– Suitcase Carry across field and back
– Round 3
– Zercher Squat
– Coupon Dips
– Renegade Rows with Coupons (PAX said it was ridiculous)
– Sumo DL
– Lunge up on step with coupon
– Alternating Toe Touch
– Zercher Carry across field and back
– Round 4
– Squat with coupon fully extended in front
– Offset Merkin with coupon
– Gorilla Rows
– Good Mornings
– Walking Lunge Forward step, backward step
– BBSU with Coupon
– Farmers Carry across field and back x 2
– Final Round
– Jump Squat
– Pylo Merkins
– Bent Over Row
– Coupon Swings
– Bonnie Blairs
– Flutter Kicks
– Farmers Carry back to the stack
ANNOUNCEMENTS: Looking forward to upcoming 12 miles of ruckmas
PRAYER REQUESTS AND PRAISES:
– LBC Youth
– Praise that the LBC movie night went well
– Prayer for possible Heritage Girls Club at LBC
– Praying for our outreach in the Lizella Community

YHC brought coffeteria for this nice cool morning.