DATE: 2023-05-20
AO: Copperhead-Creek-Tville
Q: Clifford The Big Reg Dog
PAX: 3dog, Good Hands, The Dude, Tapeworm, Clifford The Big Reg Dog FNGs: Frag
COUNT: 6
Music themed beat down with blocks
WARMUP:
ssh x 10
humpies x 10
little arm circles x 15
THE THANG:
song 1
NF Motivated 4:22’s of LBC, penguin crunch, flutter kicks, and low dollies. song 2
Moby Bring Sally Up 3:29’s of straight arm block lifts and curls. song 3
Star Wars The Imperial March 3:06’s of IST
song 4
Dax To Be A Man 3:40’s of Plank-o-Rama
song 5
Disturbed Sound of Silence 4:09’s of goblet squats and bent over rows. song 6
Drowning Pool Bodies 3:40’s of incline merkings, ssh, and burpees for those that wanted to do them (The Dude) was the only one dumb enough for that.
and a Dora 123 to finish everything off with some DragonForce playing in the background. 100 goblet squats
200 over head press
300 curls
and done
ANNOUNCEMENTS:
May 29th Memorial Day 12 mile ruck
June 17th Copperhead Creek 8 year Birthday celebration 2 hour event.
COT:
But the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness, faithfulness, gentleness, self-control. Against such there is no law. Galatians 5:22-23 NKJV
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