Birthday Beatdown

AO: ao-the-farm
Q: Gnat
PAX: Gnat, Joshua Simonton Gruuel, Putter, Run Flat, J Stroke, Bagpipe, Git-R-Done, Grits, Mingledorf
FNGs: None
COUNT: 9
INTRODUCTION:
– 5 Core – Joshua Simonton Gruuel got it this morning so no penalty burpees
– Mission Statement
– Credo
WARMUP:
– Big Arm Circles
– Big Arm Circles Reverse
– Daisy Pickers
– Imperial Walkers
THE THANG:
– Couple rounds of moseys to get the blood flowing
– 400m Mosey
– 400m Mosey reverse direction
– 3 x burpee variations
– Burpees (YHC demonstrated the clap at top) x 10
– Navy Seal Burpee x 6
– Walmart burpees x 6
– Mosey to grab coupons
– OHP with 5s hold at top 3s down x 5
– Shoulder tap with 3s hold x 5 each arm
– repeated for 3 more rounds
– World war sprint across parking lot and back
– Grabbed our coupons for some Log PT – lunge down to ground with coupon x 5 each leg
– Zercher Carry across parking lot
– repeated log PT and Zercher Carry
– Merkins x 38
– Bent over row x 38
– Colt 45
– Took our coupons back and moseyed to the flag
– Finished with AIr Squat x 38
MARY:
– LBC x 50
– Box Cutters x 20
– Planks
– Bear Holds
ANNOUNCEMENTS:
– 12 miles of ruckmas Dec 20th
– DHT this weekend
– 5k Museum of Aviation Jan 18
– AO cleanups at the beginning of new year
COT – 6TH MAN:
– Mingledorf – praying for family that is moving away
PRAYER REQUESTS AND PRAISES:
– J Stroke family’s health
– Joshua Simonton Gruuel wife’s health and doctor appointments
– YHC mother in law is doing well from knee surgery