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Date/Time
Date(s) - 11/28/2022
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:
This Day in Fitness…
Pax = Armstrong, Raven, Go Fish, Squire, Fallout Boy, Deliverance (Q)
The Workout = a series of exercises at your own pace. Two boxes (sets of 4 exercises) with reps based on the date of 11 – 28 – 20 – 22. A jog lap in between boxes.
Box 1
11 (Reps) = Burpee (all rounds)
28 (Reps) =
Round Exercise
1 BB Sit Ups
2 American Hammers (2:1)
3 You Pick! Sit Ups or American Hammers
20 (Reps) =
Round Exercise
1 Incline Murican (hands on block)
2 Decline Murican (feet on block)
3 You Pick! Incline or Decline
22 (Reps) =
Round Exercise
1 Ninja Squat (kick then squat, 1:1)
2 Hillbilly Walker (2:1)
3 You Pick! Ninja or Hillbilly
After each Round…Run a Lap…and Go to Box 2
Box 2
11 (Reps) = Lieutenant Dans (all rounds)
28 (Reps) =
Round Exercise
1 LBC’s (crunches)
2 Flutter Kicks (2:1)
3 You Pick! LBC’s or Flutter Kicks
20 (Reps) =
Round Exercise
1 Murican
2 Off Balance Murican (10 each side)
3 You Pick! Regular or Off-Balance
22 (Reps) =
Round Exercise
1 Squat
2 Imperial Walker (2:1)
3 You Pick! Squat or Walker
After each Round…Run a Lap…and Go to Box 1