Asgard Veterans Day Beatdown

Posted on Posted in Backblasts
  • When: 11/11/2023
  • QIC: DNR
  • The PAX: Feud, crotchless, Sasquatch, slip-n-slide, gadot, oxy clean, bartles & James

Warm-Up:
Side straddle hops x 10
wonder bar x 10
merkins x 10
squats x 10
side shuffle left x 10 then right x 10
karaoke left x 10 then right 10
Don Quiote x 10
the reacher x 10
the goofball x 10

The Thang:
11 exercises, 11 reps, one long lap run after performing 11 exercises
Merkins x 11
Squats x 11
Single arm rows x 11
Burpees x 11
Overhead walking lunges x 11
No surrenders x 11
Peter Parker’s
Flutter kicks
Goblet squats
Shoulder taps
Crab cakes
Run 1111m (not measured but just called it that long)

Thrusters
Freddie mercuries
Burpee broadjumps
Cindy curls
Bear crawl pull Cindy
Reverse bear crawl pulling Cindy
Big boy sit-ups
Heels to heaven (leg lifts)
KB swing
Single arm rows
Shoulder press
Run 1111m (not measured but just called it that long)

Rinse and repeat but reverse direction of exercises (shoulder press to thrusters => long lap run => crab cakes to merkins => long lap run => merkins to crab cakes)

COT:
Count-O-Rama
Name-O—Rama => feud, crotchless, Sasquatch, slip-n-slide, Oxy clean, gadot, bartles & James
Announcements => F3 Christmas party, 12nov green cove springs F3 Christmas tree decoration
Message => when you find yourself feeling sorry for yourself during the beatdown think about the veterans who have gone before us and have suffered much greater and pick yourself up and keep moving.

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