Bare Arsed

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

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

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

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.
– 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.

Philippians 4:4-9

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

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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close