• When: 
  • QIC: 
  • The PAX: 

Run n’ Beatdown

AO: sawmill
Q: Full Metal Jacket
PAX: Flapper, The Beast, Lemmy, Full Metal Jacket
FNGs: None
WARMUP: Yep! Various stretches and exercises (SSHs, IWs, HBs, Windmills, Mtn Climbers
THE THANG: 2 Pax ran miles
2 Pax moseyed to Blythewood Baseball Park
1. 10 pull-ups
2. 15 Decline Merkins
3. 20 Dips
4. 25 Calf Raises
5. 30 4-ct Flutters
6. Run a lap
Note: did the above for three rounds
-Mosey back to AO
-Merkins: 10-9-8-7–6-5-4-3-2-1 reps; stand up after each set then back down and push again
-Lunge walk across parking lot/5 squats after every two steps back to start point
-Wall sit
Mary to finish
COT:Prayed for Flapper’s Dad and his ailment and Flapper’s opportunities and decisions at work.

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