The Smokehouse in Grand Rapids

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1. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
   Our workouts are:
   – free of charge
   – open to all men
   – held outdoors, rain or shine, heat or cold
   – led by men who participate in the workout in a rotating fashion, with no training or certification necessary
   – end with a Circle of Trust (COT)
   Q: Huffy
   PAX:
   Crackshot
   Merida
   Started out on a field trip to Crackshot’s yard to retreive a couple more cinder blocks, came back, and got to work!
   The Beatdown: 2 stations 20 yards apart.
   Round 1
   Station 1
   30 Stagger Merkins (15 on each side of the block
   25 Curls for the Girls
   Lunge to Station 2
   Station 2
   25 Merkins
   25 Calf Raise Jump Squats
   Lap Around the Park
   Round 2
   Station 1
   15 Man Makers
   30 Rows
   Imperial Walk To Station 2
   Station 2
   30 Dips
   25 Jump Tucks
   Lap Around the Park
   Round 3
   Station 1
   30 Lawn Mowers (15 on each side)
   25 Overhead Presses
   Duck Walk to Staion 2
   30 Step Ups
   15 Incline Merkins / 15 Decline Merkins
   Lap around the Park
   We did this until 7:30 then played some music
   Thunder Struck by AC/DC – Side Straddle Hops to Jump Squats at Thunder.
   Song 2 by Blur – Plank to Merkins at Wahooo.
   Rocker by AC/DC – Tree Hugger to Calf Raise Jump Squat at Rocker.
   Ended in the COT.
   Even though there was only 3 of us Crackshot and Merida got after it and busted some butt. Nice work Boyz!!

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