A Need to Climb – Ballast Beatdown

Date: 09/17/2019


AO: Ballast Beatdown 


QIC: Kix 


# of Pax: 5 


PAX: Tom Sawyer (Respect), Grits, Crockett, Steak Knives 


Warm-o-Rama: 
5 Burpees OYO 
SSH x 25
Hillbilly x 25
Big Arm circles x 15 Forward, Flapjack x 15 Back, keep arms up, Baby Arm circles x 15 Forward, Flapjack x 15 back
Pebble pickers x 15 


Mosey to Cape Fear CC Parking Deck on Water street


The THANG:
At first corner – 10 burpees
Back pedal up ramp and mosey on flat to next corner – 15 mountain climbers
Repeat – Back pedal up and mosey to corner – 20 merkins
Repeat – Back pedal up and mosey to 
corner – 25 flutter kicks
Back pedal up ramp to top level 


(Partner up)
Down steps to bottom level of Parking deck  – 10 burpees
Climb steps to top – 20 Mike Tyson’s
Down steps – 30 plank jacks 
Up steps to top – 40 copperhead squats 
Down steps – 50 American hammers and meet at bottom


Mosey to small park area behind parking deck and outside CFCC


25 x Dips
Mosey to steps 
20 x decline merkins
Climb to top of steps
10 x v-ups
Mosey around park, across bridge and down the steps 
At bottom – Frog jump back to wall to start again 
Rinse and Repeat (3 Rounds)


Mosey back to AO 


MARY: 
25 x Freddie Mercury 
25 x LBC’s


COT
F2 Event upcoming on the 28th at Warlick Dr. Check Slack for details.


Battlebot’s Eagle Scout project kicks off this Saturday at Veterans Park. Not sure of start time, but help will be needed.


Prayers for al Pax, any prayer requests across all AOs, Safety for our Military and 1st Responders 


It was an honor and a privilege leading extraordinary men.


Kix 

SMACK TALK!

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