AO: UNDERGROUND
QiC: R-12
Date: 04/13/2023
Title: 9/11 Memorial Benchmark Beatdown
Number of HIMs: 5
DQ, R-12, Skinny Dip, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists & Disclaimer
Shoulder Stretch
Tricep Stretch
Arm Circles
Hang’Em Hammy Stretch
TTT Stretch
Runners Stretch
Preacher Stretch
Golfers Stretch
Plank Stretches
Tha Thang:
In Remembrance of the events of 9/11 and the hero’s that stayed in the fight. We Kicked it off with a 2001 meter speed ruck. Upon completion Pax jump right into the fight to complete the 9 Round beatdown in 30 min, each exercise was x11 reps. The workout is still undefeated
Exercises:
1) Sandbag Lunges
2) Sandbag Squat Thrusters
3) Sandbag Rows
4) Sandbag Overhead Throws
5) Sandbag Single Leg Deadlift
COT:
Numberama – Namarama – After Action Report – Pledge – Prayer
Great work this morning Outlaws. Glad to have DQ with us