birthday beatdown

DATE: 2022-04-12
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, True North
FNGs: The One and Only Agefull “Dick Clark” (out of town guest from Princeton NJ) COUNT: 5
Warmup Circle:

15 Side Straddle Hop Squares

15 Cherry Pickers

15 Hillbilly Walkers

15 Don Quixotes

15 Wille Mays Hayes

15 Trunk Twists

15 Alternating Lunges

15 Sideways Slouches

–The Thang–

Ammo Can Muscles:

45 secs — 26# Lifts , 15s rest
45 secs — 14# squat punch outs, 15s rest
45 secs — 40# dead lifts, 15s rest
45 secs — Boardwalk Derkins

**Rest of Pax: (while waiting) 9x merkins, 9x mtn climbers, 9x donkey kicks, 9x reverse mtn climbers, 9x legs to the sky

Ammo Can Movements:

1. 100yd 14# LungeWalk (Can held high)

2. 100yd 26# Agility ZigZag (alt your hands)

3. 200yd sprint (with or w/o the 14# while sprinting)

4. 75yd Bear Crawl

Windsprints (while waiting)


*No time for Mary

ANNOUNCEMENTS: Crystal City Earth Day Cleanup (8 to 10? morning of Saturday 4.23)

COT: Slava Ukrayin!

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