Sweetness Beatdown

AO: Grindstone

When: 2024-10-04

QIC: Durty Nelly

PAX (7): Capris, Corndog, DirtyMO, Ma Bell, Omaha, Snowman

Preamble:

Focus on muscle groups we rarely use in beatdowns.  Goal is to feel muscles you didn't know existed by kickoff on Sunday

Warm-O-Rama:

Side Straddle Hop, MNC, Good Mornings, Willy Mayes Hayes

The Thang:

Grab a coupon and meet in the endzone.  10 merkins at goal line, 10 at the 10, 20 at the 20, stop at 50.  Do a 'Irish Guard" with the coupon.  Slowly raise your knee and fist (heisman pose) and hold for 2 sec, then take a step.  Fire and flex muslces to engage knee and work on stability. At the 50, 50 Bizzaros (reverse crunches / superman) then bear crawl to the 40 with a coupon.  40 bizzaros at the 40, repeat and end at the endzone. Mosey with the coupon to the hills by the basketball court.  For Walter Payton, sprint up and down the hills non stop for 5 min. Take coupon and 'round robin' in a cirlce, other PAX call workouts, and then rotate to a different coupon once completed.  Finish with a 1 min plank.  Mosey back to the flag and done.

COT:

MaBell and Pax need help at 530 to load supplies for NC Christmas party confirmed 12/13 and need numbers for axe throwing Corn Dog helping with Hurricane relief through church group Prayers for Omaha/Capris high school friend had a lung tumor and Durty Nelly's Brother-In-Law who had emergency heart surgery

Naked-Man Moleskin:

Love you guys

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