Cinderblock Beatdown Friday

AO: Boneyard

When: 2024-08-02

QIC: Stifler (Jeff Levy)

PAX (7): Darkside, FannyPack, Floater, Shrimp, Stifler (Jeff Levy), SoccerMom Brownie

Warm-O-Rama:

 #### Warm-Up 
  1.     **Side Straddle Hop
  2.     **Weedpicker
  3.     **Windmill
  4.     Morrocan Night Club
  5.     10 Merkings OYO

The Thang:

#### The Thang
  1. **Cinderblock Press Circuit** (10 minutes)
   - **Overhead Press**: 3 sets of 10 reps.    - **Bent-Over Rows**: 3 sets of 10 reps.    - **Bicep Curls**: 3 sets of 10 reps.    - **Chest Press**: 3 sets of 10 reps.    - After each set, do 5 burpees.  
  1. **Cinderblock Squat Circuit** (10 minutes)
   - **Front Squats**: 3 sets of 15 reps.    - **Lunge Squats **: 3 sets of 10 reps on each side.    - **Thursters**: 3 Sets of 15 reps    - After each set, do 10 jumping jacks.
  1. DORA
  • 50 Merkins
  • 100 LBCs
  • 150 Squats
10 Merkins OYO
  1. MARY
  • 30 Gas Pumpers
  • 20 JLOs
  • 20 Dying Cockroach
  • 20 American Hammers
10 Merkins

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