Last warm beatdown of 23 and only 4 show

AO: Badapple

When: 2023-10-30

QIC: Rusty

PAX (4): Goose, Sprocket, The_OG Zima


In the spirit of Halloween, I'll wear my Joker wig.  I put together a thought out beat down that is a mix of lifting and cardio.


Windmill x 10 Imperial Walker x 15 Weed Picker x 15 Hillbilly x 15

The Thang:

Mosey'd from the flag to the gazebo in the park (near the school).  When there, we started off with a set of decline mercans (12), a set of step-ups (12 alpha count) and incline mercans (12).  When we went over to the steps, at every-other step, do 5 calf raises.  Mosey'd back to the flag. We will do exercises for the duration of the song played (all songs were roughly 3 1/2 minutes long).  Repeat the exercises throughout until it's over. Round 1: Kettlebell raises + Overhead press.  Either do single-armed, 6 reps for each or, if double-armed, do 10 reps.  Cycle through. Round 2: Side-lunges + front-lunges + squats.  6 reps, beta count. Took a lap back to the gazebo and performed the same exercises as before (decline mercans + step-ups + incline mercans, same rep count).  Finished the calf raises and headed back to the flag. Round 3: Bicep curls + Skull crushers (single-armed, 6 reps; double-armed, 10 reps). Round 4: V-Ups + American Hammers (rep count 10). Another lap and repeated the exercises. After returning to the flag, we had 3 minutes left.  The last round was to take us to 6:15am. Round 5: Rows (single armed, 6 reps; double, 10 reps) + Bow Ties (10 reps).  And time!


Prayers for Sprocket as he'll be traveling to Texas at the end of the week to see his mom. Prayers for the Evangelista family from BT, who's son Daniel had a very serious injury. Prayers for the family of Matthew Perry.  

Naked-Man Moleskin:

Those that came, got better.

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