Exposed

Bearded Jester, Chimichanga, Cold Cut, Patch, and YHC EC Rucked 2.5 miles prior to the beatdown.

Warm Up

Mosey to the Cement Circle

SSH x 20 IC

Box Squats x 10 IC

Elevated Runner’s Lunge Stretch x 2 each side IC

Elevated Forward Lunge x 10 IC

Burpees over cement bench x 10 IC (courtesy of Cousin IT)

The Thang

Low Slow Squats x 10 IC

Squats x 10 IC

Low Slow ½ Squats x 10 IC

½ Squats x 10 IC

Low Slow Bulgarian Split Squats x 10 each side IC

Bulgarian Split Squats x 10 each side IC

Low Slow Sumo Squat Reaches x 10 IC

Sumo Squat Reaches x 10 IC

Step Up Knee Up Backward Lunge x 10 each side OYO

Single Leg RDL Knee Raise x 10 each side IC

Single Leg Bridge x 10 IC

Mosey to the Minges Meadow

Walking Lunge the length of the meadow (alternating left right straight ahead and left right 45 degree angle, emphasizing the hamstrings and glutes)

Backward Lunge the length of the meadow back to the start point (alternating left right straight arm raise reach back and left right lateral rotations)

Mosey back to the Cement Circle

Scapular Merkins x 10 IC

Merkins x 10 IC

Lying Back Press x 10 IC

Superman Snow Angels x 10 IC

Reverse Plank Dips x 10 IC

Chillcut to Pike x 10 IC

Alternating Plank Row x 10 IC

Side Plank Dips x 10 each side IC

Prayer Requests: Patch’s daughter finishing up last exam, Patch’s friend, Easy Rider’s M finds out whether or not she passed her exam and for travels, injured PAX, Mr. Belding’s transition, Spellcheck’s M

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Moleskin: Chimichanga agreed to Q #BoydLeeBeatdown a couple weeks ago on the condition that I Q’ed #TheClydesdales. That was an easy sell. You pick the date and I’m there. My goal of the day was to work the total body but really emphasize full range of motion and glute development. We tried out some new exercises, ones that may not seem difficult on paper, but are difficult to do. T-Bone and Mr. Belding know all about it and say that I am good at exposing weaknesses in muscle development. Well I didn’t disappoint this morning. Consider the PAX #exposed. Good work men. I enjoyed leading you this morning.