Disclaimer
Mosey
Warmerama – AV, GG, HB, PPP, MC, CC*, SSH, 9 burpees OYO
*CC = Crab Cakes (Start from crab walk position, raise right hand and left leg, touch hand to knee. Return to starting position and repeat with opposite hand/leg. In cadence.)
Mosey to rock pile, select rock of choice
Mosey to the “flag football field”
Shuttle runs with 5 stations (run to station, exercise, run start, etc.)
Rd 1
1st tree – 9 man makers
2nd tree – 12 lunges w/rock 2is1
3rd tree – 16 squats w/rock
4th tree – 42 curls
Dugout – 44 rows
Intermission: Catch Me if you can to the end of the field and back
Partner up, 1 PAX bear crawls while the other PAX does 5 burpees, chases and tags him to switch
Rd 2
1st tree – 9 tricep extensions w/rock
2nd tree – 12 overhead press w/rock
3rd tree – 16 burpees
4th tree – 42 bonnie blairs
Dugout – 44 merkins
Mosey to the pavilion
16 right leg step ups
44 dips (Rudy picked the number)
16 left leg step ups
Circle of Mary
16 Flutter Kicks
42 LBCs (including a shout out to April)
9 X-Factors
16 Crunchy Frog
16 wife pleasers
Return the rocks
Horses to the barn
COT
Announcements
Intentions – Schaff Family, Scantron’s nephew, Wedding Planner’s daughter
Prayer
This beatdown was a dedication to the Schaff Family who was in a severe car accident on New Years Day. Mother of three, loving wife and my dear friend, April, did not survive. The number or reps represent the ages of the parents and three children: 9, 12, 16, 42, 44. Remember how important friends and family are in life, and to cherish each moment because you do not know when things can quickly change.
https://www.gofundme.com/f/support-the-schaff-family-rebuilding-lives
