Bare Arsed

AO: The Royale
Beatdown Date: 01/07/2021
Q: Full House
Pax: Choo-Choo, Frenchy, Mushu
FNG:
DR Pax:

Intro:
Disclaimer given. Small group of 4 on this chilled morning.

The Thang:
Warmarama: pulled out the old football warmups for the guys.
-Side shuffle
-Karaoke
-High knee skips
-Soldier kicks
-Walking knee hugs
-Backward hip openers
-Spider crawl

Workout:
Started with some 60 yard striders to get some cardio going. About 75% of a full sprint.
Gave the disclaimer that I had found a CrossFit workout for us to do (which is where the workout title came from). 6 round total. For those who finished before the others they could pick one exercise to help pick up the 6.
Exercises:
– air squats X20
– hand release merkins X10
– lunges (alternating) X20
– burpees X10

Had some time left so finished with some routes with the frisbee, a cool down stretch and, 1 minute low plank to close us out.

COT:
Philippians 4:4-9

Encouraged PAX to be men who are reasonable and speak the truth.

Prayer:
Mushu’s friends who had just lost their newborn baby.
Peace for our country

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