The Smokehouse in Grand Rapids

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1. 3Fs, Mission, Principles and Disclaimer covered.

   PAX: lonzo, Smokey, crackshot, Huckleberry, Fat Amy, Charlotte, Red Ryder, Woodstock

   QiC: Woodstock

   Part 1 Slow and low
   1 rep
   Burpee, lt dan, mike Tyson, absolution, run to cone
   10 count
   2 reps, run to cone
   10 count
   Work up to 5 w/ runs

   Part 2 (Texas crutch)
   5 Burpee break down: 5 squats, 5 inchworms, 5 merkins, 5 groiners, 5 jump squats
   5 Lt danger break downs: 5 lunges (2 is 1), 5 prisoner squats, 5 merkins

   Part 1 – 6, 7, 8

   Part 2 (Texas Crutch)
   10 Mike Tyson breakdowns: 10 4 count bear squats, plank count x 10, 10 merkins (cadence)
   5 absolution breakdown: 5 groiners, 5 hi to lo, 5 lo plank jacks, 5 high to lo

   Part 1 – 9, 10

   Part 2 (Texas crutch)
   3 Burpee break down: 3 squats, 3 inchworms, 3 merkins, 3 groiners, 3 jump squats
   3 Lt danger break downs: 3 lunges (2 is 1), 3 prisoner squats, 3 merkins
   5 Mike Tyson breakdowns: 5 4 count bear squats, plank count x 20, 5 4 count merkins
   3 absolution breakdown: 3 groiners, 3 hi to lo, 3 lo plank jacks, 3 high to lo

   Cot – lonzo was the 6.

   Grand rapids is gorgeous. Unreal sunrise.

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