Cinco De Mayo Birds Nest Beatdown

AO: The Birds Nest
Beatdown Date: 05/05/2021
Q: Mr. Rogers
Pax: Choo-Choo, Fire and Ice, Focker, Genie, Grunt, Panther, Sandman
FNG: Shank
DR Pax:

Intro:
Do the PAX and FNG
1. Open to all men
2. Peer lead
3. Rain or shine
4. Free
5. Circle of trust
Title: Team Cinco De Mayo Beatdown
Warm-Up: Side straddle hop, windmills, arm circles, Apollo onos, grass cutters, 5 motivators,

The Thang:
Slow Indian run: back to front and front to back with 5 merkins

Team CINCO: pair up, one partner exercises while the other runs and jumps through the agility sticks 50 and 100 yards from the start.
100 – Caterpillars: bend at the waist, crawl put to a plank, and crawl back up to standing for 1
200 – Imperial walkers: alternating knee to elbow
300 – Narrow squats: feet together squat into heels.
400 – Crunches (LBC’s)
500 – Over head presses

5 min of Mary

COT:
Announced upcoming Q’s at the Range, Ranch, Royal, and Scorch.
St Mary’s Food bank volunteer food packing is coming up, Chief is organizing.

Prayer requests: prayers for friends and family struggling with alcohol or drug addiction.

Leave a Reply

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

WordPress.com Logo

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

Google photo

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

Twitter picture

You are commenting using your Twitter 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