Murder Bunny Prep.

AO: The Royale
Beatdown Date: 11/19/2020
Q: Focker
Pax: Choo-Choo, Frenchy, Mr. Rogers, Mushu, Panther, Wax Off
FNG:
DR Pax:

Intro:
Heavy disclaimer given! Modify exercise if needed, push yourself don’t hurt yourself! Warmarama : R & L overhead arm stretchers, R, L, & C toe touches, 10 hoppers/ 10 Bonnie Blair’s/ 10 hoppers. Motivators starting at count of 7. Micheal Phelps until feel loose.

The Thang:
Pick up coupon and walk. Front carry, R &L shoulder carry, back carry, riffle carry… repeat x1 for 1/2 mile. At light again do Micheal Phelps. 10 murder burpees then murder bunny to other light 123 yards. Al Gore until 6 arrives. More Michael Phelps. Back stretchers R, L, & C. 10 block Thrusters. Murder Bunny back to cars/start (75 yards). Murder bunny back to 6. 20 windshield whippers. 1 minute block planks. Overhead arm stretches R & L. Toes Touches and Micheal Phelps.

COT:
Countarama and namearama. Prayers for Mr Rogers buddy with testicular cancer who will be going through chemo soon. Pray for those with food insecurity to be fed for thanksgiving. Praise for my uncles recovery. Pray for frontline workers and families going through Covid. Amen !

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