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Date/Time
Date(s) - 03/13/2023
5:30 am - 6:15 am
Site Q - Raven
Location
The Nest
Categories
Spreading a little further east into Oregon, OH with our newest beatdown in the Black Swamp! This AO is at Fassett Junior High School, home of the Eagles, plenty of room for all kinds of fun beatdowns.
Official naming day crew:
3 – 13 – 23
Pax: Armstrong, Chubbs, Fallout Boy, Go Fish, Raven, Squire, Deliverance (Q)
Warm up: Motivator (7 count), Chain Breaker
Workout: 3 Triangles, where each Triangle has 3 stations.
Each station has an exercise of 13 reps and another of 23 reps.
Divide into 3 groups, each starting at a different Triangle.
Triangles are named 1,2,3…A, B, C…and I, II, III.
Triangle 1 = (13) Diamond Murican (23) Murican
Triangle 2 = (13) Ninja Squats (2:1) (23) Imperial Walkers (2:1)
Triangle 3 = (13) Elevated Leg Separation (23) American Hammers (2:1)
After Completing…Run a Lap and go to Triangle A, B, C
Triangle A = (13) V-Ups (23) Bicycles (2:1)
Triangle B = (13) Bonnie Blairs (2:1) (23) Skaters (2:1)
Triangle C = (13) Block Curl (23) Block Row
After Completing…Run a Lap and go to Triangle I, II, III
Triangle I = (13) Block Shoulder Press (23) Block Kettle Bell Swing
Triangle II = (13) Lieutenant Dan (23) Jump Squat
Triangle III = (13) Absolution or 50 Mtn Climbers (23) Plank Jack Shoulder Tap (2:1)
After Completing…Run a Lap and go to Triangle 1, 2, 3
6 by ‘Fallout Boy’, who hates showing up, but loves the way he feels after the workout.
Prayers continue for Luke and family and for Chubbs and family on their upcoming move