Title: Sasquatch Prep Beat Down
DATE: 2023-07-27
AO: The Bluff
Q: CareBear
PAX: Audit Dovetail Wax On Sticks
FNGs: None
COUNT: 5

5 CORE PRINCIPLES:

WORK OUT IS FREE
OPEN TO ALL MEN
HELD OUTDOORS
PEER LED
ENDS IN A COT
DISCLAIMER:

ALL OF THIS IS A SUGGESTION, I AM NOT A PROFESSIONAL
THIS IS NOT A COMPETITION, ITS YOU VERSUS YOU
PUSH YOURSELF, DON’T HURT YOURSELF
MODIFY AS NECESSARY
I HAVE A PHONE; I AM CPR CERTIFIED
SAY AYE OR GET IN YOUR CAR.
LET’S GET INTO IT!
COUNT-O-RAMA:

WARM-O-RAMA:
Warm-up to Moby’s Flower – High Plank on Up, Low Plank on Down.
10 IC Good Mornings (4 is 1)
10 IC Monkey Humpers (4 is 1)
05 IC Big Ass Arm Circles (4 is 1)
05 IC Flap Jack (4 is 1)
10 IC Artificial Turf Grabbers (4 is 1)
10 IC SSH (4 is 1)

THE THANG:
Don Your Rucks! PAX will Ruck (14:00 Pace) .5 Miles to an undisclosed AO for a Beat Down. Pax must carry Sandbags, Water Jugs, other heavy items, and the Flag!
Upon arriving at the AO, PAX will perform the following Stations.
Station #1: 15 Burpees over rucks
Station #2: Ruck Plank (HOLD plank until Station #1 is done with his Burpees)
Station #3: Overhead Ruck Thrusters (AMRAP until Station # 1 is done with his Burpees)
Station #4: Farmers Carry Jerry Cans. Walk around all other Stations. If you put the Jerry cans down, do 5 incline ruck Merkins. (AMLAP until Station # 1 is done with his Burpees)
Station #5: Ruck Lunges (AMRAP until Station # 1 is done with his Burpees)
Station #6: Bear Crawl (AMLAP until Station # 1 is done with his Burpees)
We carried a 40lbs SandBag, an 80 lbs Sandbag, 2 55 lbs jerry cans, a speaker, the flag and water! Great Job Pax!

Today is the last day to by shirts!

We had a COT and prayed us out!

Thank you gentleman! it was an honor to lead this morning! Thanks for pushing me beyond my comfort zone!

Shout out to Audit and Sticks for earning EC!