AO: ao-downrange
Q: PAXminer
PAX: Mr. Beast, Bird Dog, Pound, Moon Man, DPUG, Foley, Short Circuit, Quicksilver
FNGs: None
COUNT: 9
11/29/2023
AO: Litter Box
Conditions: 19° and invigorating
Q: Bird Dog
Pax: Pound, Moon Man, DPUG, Foley, Short Circuit, Quicksilver, & Mr. Beast from Macon, GA

Warm Up:
Start in the plank position
Calf stretches
Arm Circles X 10 each direction
Cherry Pickers x 12
SSH x 12

Beatdown:
Curls X 15
Run down to the other end of the parking lot
Burpees X 10 and Run back
Overhead press X 15
Run down to the other end of the parking lot
Burpees X 9 and Run back
Bent over rows X 20
Run down to the other end of the parking lot
Burpees X 8 and Run back
Merkins X 15
Run down to the other end of the parking lot
Burpees X 7 and Run back
Lawnmowers X 15 each arm
Run down to the other end of the parking lot
Burpees X 6 and Run back
Box Lifters X 12
Run down to the other end of the parking lot
Burpees X 5 and Run back
Weighted Squats X 15
Run down to the other end of the parking lot
Burpees X 4 and Run back
Upright Row X 12
Run down to the other end of the parking lot
Burpees X 3 and Run back
Curls X 12
Run down to the other end of the parking lot
Burpees X 2 and Run back
Burpee X 1

Cooldown:
Chain breakers X 12
Various arm, leg, and neck stretches.

Great job crew!! 55 burpees 💪🏽

Prayers: Crawl Space and him M and baby, safe travels, and overall men’s mental health.