Last warm beatdown of 23 and only 4 show

AO: Badapple

When: 2023-10-30

QIC: Rusty

PAX (4): Goose, Sprocket, The_OG Zima

Preamble:

In the spirit of Halloween, I'll wear my Joker wig.  I put together a thought out beat down that is a mix of lifting and cardio.

Warm-O-Rama:

Windmill x 10 Imperial Walker x 15 Weed Picker x 15 Hillbilly x 15

The Thang:

Mosey'd from the flag to the gazebo in the park (near the school).  When there, we started off with a set of decline mercans (12), a set of step-ups (12 alpha count) and incline mercans (12).  When we went over to the steps, at every-other step, do 5 calf raises.  Mosey'd back to the flag. We will do exercises for the duration of the song played (all songs were roughly 3 1/2 minutes long).  Repeat the exercises throughout until it's over. Round 1: Kettlebell raises + Overhead press.  Either do single-armed, 6 reps for each or, if double-armed, do 10 reps.  Cycle through. Round 2: Side-lunges + front-lunges + squats.  6 reps, beta count. Took a lap back to the gazebo and performed the same exercises as before (decline mercans + step-ups + incline mercans, same rep count).  Finished the calf raises and headed back to the flag. Round 3: Bicep curls + Skull crushers (single-armed, 6 reps; double-armed, 10 reps). Round 4: V-Ups + American Hammers (rep count 10). Another lap and repeated the exercises. After returning to the flag, we had 3 minutes left.  The last round was to take us to 6:15am. Round 5: Rows (single armed, 6 reps; double, 10 reps) + Bow Ties (10 reps).  And time!

COT:

Prayers for Sprocket as he'll be traveling to Texas at the end of the week to see his mom. Prayers for the Evangelista family from BT, who's son Daniel had a very serious injury. Prayers for the family of Matthew Perry.  

Naked-Man Moleskin:

Those that came, got better.

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