- When: 06/29/2021
- QIC: Extinguisher
- The PAX: Extinguisher,Bert,Eileen, Septum, Seatdown,D-Nice
6 Pax posted in the gloom of Chop Shop for AMRAP and EMOM beatdown
Cindy/ Jump rope was required
Warm up
SSH x 10
Don Quixote x 10
HillBillies x 10
LBAC Fwd/Bckwrd x 10
Hip Flexor Stretch 10 count
Quad Stretch 10 count
The Thang:
AMRAP 10 minutes each round
Lower Body w/ Cindy
10 Goblet Squats
10 Lunges
10 Deadlifts
10 Get up Stand ups AKA as prisoner get-ups (don’t like the name)
Upper Body
10 Bicep Curls
10 Tricep Dips
10 Alpos
10 Warehouse Lift ( lift cindy off ground from left to right overhead)
Core x 5 mins no Cindy
20 American Hammers
20 Freddy Mercurys
20 Windshield wipers
20 Floyd Mayweathers
EMOM BLAST x 5mins
Jump rope
Merkins
Burpees
Bonnie Blairs
Plank Jacks
COT
Countorama
Nameorama
Announcements: Farm, Trinity, Convergence
Prayer request: Seatdown
Pledge