Date:  Friday, October 8, 2021

AO:  Good News

PAX (5):  Bodette, City Slicker, Bones, Flo Jo, Boy Wonder

QiC: Boy Wonder

Warm-A-Rama:

(15 IC) SSH, Imperial Walkers, Abe Vigodas, String Rippers, Toy Soldiers, Slowsy, 3 Burpees, Slowsy, 5 Burpees

The Thang:

Beatdown is a cleverly disguised leg day. 5 cones set up 50M apart, suicide style. Run backwards to first cone, perform exercises (18 SC), run backwards to start. Run backwards to second cone, perform all exercises (18 SC), run backwards to start, etc. Continue to third and fourth cones, then rinse and repeat.

First cone: Merkins

Second cone: Merkins, Side Straddle Squats (SSS)

Third cone: Merkins, SSS, Imperial Walkers, Monkey Humpers

Fourth cone: Merkins, SSS, Imperial Walkers, Monkey Humpers, Dying Cockroaches, LBCs

Rinse and Repeat

6MoM:

E2K, Body Destroyers, Low Slow Flutter, American Hammer (or lower back friendly modify)

COT:

Confidential