Breezy Ballast Beatdown

Date: 15 September 2020

AO: Ballast

QIC: WaterBoy

PAX (3): Dixie Chick, Fire Marshall Bill, WaterBoy (Q)

Warmarama (IC): 30x SSH, 15x Gravel pickers, 12x merkins.

The thang: Mosey to the second floor of CFCC student deck for full-body 5 level beatdown.

Level One (Legs): 30 Squats, 30 Bonnie Blairs, 30 Jump Squats, Jump squat up ramp to level two.

Level Two (Cardio): 20 Burpees, 20 Mack-Tars, 20 Hoop-jumps, lateral shuffle to level three.

Level Three (Chest): 20 Spider merkins, 20 Dry Docks, 20 Werkins, bear crawl to level four.

Level Four (Arms): 30 Dips (on ledge), 20 Ranger Merkins, 20 Plank Jacks, crab walk to level five.

Level Five (Core): 20 V-ups, 30 Mtn. Climbers, 20 X-factors (or Starfishes). Mosey down two levels of stairs for an extended DORA.

3-person DORA: 200 merkins, 400 Squats, 600 LBC’s (replaced by 2 min. plank due to time). One PAX Runs back up two levels of stairs while the other two do the exercises. Mosey back to AO.

COT: Prayers for FMB’s coworker whose entire family has contracted COVID. Prayers for Dixie’s coworker, Bob who is dealing with the loss of a loved one.

SMACK TALK!

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