AO: ao_the-swanson
Q: Go Blue
PAX: Go Blue, Spinal Tap, Bunsen, Topless, Slapstick, Slapstick
FNGs: 1 Slapstick
COUNT: 5
Twas’ a glorious morning for a beatdown. YHC got the late nod as Q, so decided to pull out a beatdown from the past that previously left the PAX huffing and puffing… and did not disappoint once again.

There were 5 strong today, including an FNG (thanks Disco!). PAX were welcomed, missionalized, and disclaimed. On to the…

WARMUP:

– Mosey around the parking lot for stragglers (and get hosed by a few sprinklers :man-shrugging:)
– SSH, x15 IC
– String rippers, x10 IC
– Windmills, x10 IC
– Sun Gods, x10 IC, Fwd/Rev
– Hug it out, knee holds, ankle rolls

THE THANG:

Circuit work
3 stations and 3 rounds with a plank for the 6 in between each round.
Station 1 – Carolina dry docks x10. Mosey down the hill
Station 2 – hand release merkins x10. Mosey back up the hill and down the concrete stadium seating
Station 3 – box jump up the stadium seating, squats x15 at the top

Mo’ circuit work
Same deal, some different exercises.
Station 1 – Dips x15. Mosey down the hill
Station 2 – Wide merkins x15. Mosey back up the hill and down the concrete stadium seating
Station 3 – box jump up the stadium seating, Bonnie Blair’s x10 at the top

MARY:

– Johnny Cash – PAX on their 6, held legs 6” off the ground, and took turns breaking for 5 BBSU, for duration of the song “Ring of Fire”.
– American Hammers, x15 IC

ANNOUNCEMENTS:

– Book club Friday!
– Iron PAX challenge coming up. Get registered and join the ironpax channel

COT:

– Welcome Slapstick ! Great to have you out with us this morning.
– Q led us out in a prayer, thankful for the opportunity to get together this morning, healing and strength for those in need, sanity and patience as we start the school year.