Suck Brick Kid

AO: First Tree
Beatdown Date: 09/01/2020
Q: Crimson Hawk
Pax: ATM, Beancounter, Billy Goat, Clearance Clarence, Gypsy, Homer, MASH, Python, Sandbag, Taz, Thor, Walter, Wolveriño
FNG:
DR Pax:

Intro:
Disclaimer

The Thang:
Warmup
Tree huggers (cadence)
Tippy taps (cadence)
Arm circles (cadence)
Halelujah (cadence)
Ray Finkles (10 on your own each leg)
Side Straddle Hop (cadence)
Lunge hold (each leg 15 count)
Squat (cadence)

Workouts

3 rounds (all with concrete block)
Hammer Curls (15 cadence)
Tri Extensions (15 cadence)
Calf Raises (15 cadence)
Block facing burpees (8 OYO)
Suitecase carry (light pole to light pole, switch arms on way back)

Intro (10 each) then Tabata 2 rounds 20 on/10 off:
(all with concrete block except side straddle hop)
1 KBS
2 Incline merkins
3 Alternating OH Lunges
4 Side Straddle Hop
5 Goblet Squats
6 Shoulder press
7 Block Toe Taps
8 SDHP

COT:
Prayer requests: Sandbag’s job, Gypsy’s fried Announcements: Ruck this Friday at 8 PM

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