The Smokehouse in Grand Rapids
Date/Time
Date(s) - 12/26/2020
6:45 am - 7:45 am
Site Q - Smoky
Location
The Smokehouse
Categories
Beautiful small town. Great beatdown opportunities. Meet at the playground next to the Old Fire Station.
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For the Ruck: Hannibal, Smokey, Lonzo-Q
Beatdown: Hannibal, Smokey, Merida, Lonzo-QWarm up motivators 6 count
WindmillsMore 1’s And 2’s. For the 1s complete 1-10 by 1s, and 2s complete 2-20 by 2s.
1) Press’s
2) CurlsLunge walk to cone
1) Lunges
2) SquatsBear crawl back
1) Curl
2) MerkinsSuicide run to cone
3 sets of 5 reps of Moana Super Sets (5 Burpees followed by 5 Jump Squats)
Bear crawl backComplete 100 each of the following with EMOM 3 Burpees
Bent over rows
Dips
Kettle bell swingsCOT Hannibal was the 6 and told us he would definitely not be working out like this on his own. We are glad he is with us.
Closed with a short prayer.
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