Beatdown Buffet… All You Can Eat

AO: The Bound

When: 2024-08-28

QIC: Ha-ha

PAX (13): Cookie, Feathers, Ha-ha, Humperdinck, MillerTime, Red Ryder (the one that posts), Rudy, Tsunami, Utah, June Bug, Golden Corral, Toy Story, Breaker

Preamble:

Sometimes when you eat you just want a lot of the thang.  Like pizza. Or fried shrimp.  Or steak. or... well you get the idea.  Sometimes you want a little of everything. A smorgasbord. A Buffett.

Warm-O-Rama:

Run up to the fire pit for
  • SSH
  • Weed Pickers
  • Imperial Walkers
  • Earth Wind and Fire Squats (get low and stay there lightly bouncing with the music) Boogie on down
Complete the run up to the upper gate and back down to the cinders and to the back gate.

The Thang:

There was a board with exercises listed 3 rounds of 5 exercises. One round at the back gate, run to the fire pit for round 2, run to the front gate and back to the fire pit for round 3 and return to the back gate with the gazelles getting in a extra round while waiting on the six. Round one:
SSMSS
Superman 15
Step Up 15 each leg
Merkin 15
Squat 15
Side Plank 20 Sec per side
  Round 2 was with your cinder block. All exercises with the block and carry it with you:
FSBO
Front Squat 15
Straight Leg Deadlift 15
Bent Row 15
Overhead Press 15

COT:

Scampi and fam Bullet and fam Praise for the transformation of the NLB campus and the men doing hard work there

Naked-Man Moleskin:

Always a pleasure to lead these men

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