AO: Bad Clown Bootcamp - Friday

When: 03/18/2023


Number of Pax: 13

Pax Names: Brutus, Chilipepper, Condenser, Gold watch, Lancelot, Mrs. Doubtfire, Sir Wallace, Spartan, Sputnik, Usher,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:

A cool dry 57F at 4:30a insane clown prebeatdown with ChiliPepper! 5:15a sharp we welcomed DR guests; Diamond, Shaggy, and Junk. The 5 core principles proclaimed and disclaimer announced.


-Plank to merkin in rotation (total count 110)

-The Heavy songercise: SSH, then burpee on the “good man” chorus

-dynamic stretching: toy soldiers, sit pikes, Bonnie Blair’s, pickle pointers, static stretching

The Thang:

5 minute timer with partner, compete all 5

  1. 200 pound sandbag drag, shoulder taps
  2. 100 pound sandbag crawl relay, SSH
  3. 70 pound sandbag clean and toss, merkins
  4. 60 pound sandbag throw, sitting flutter kicks
  5. Partner cinder blocks curling bar lunge-handoffs, big boy sit-ups
  6. Crawl bear dumbbell rows, air squats

(Optional: depending on number of pax)

  1. Bear crawl with dumbbells, air jump rope
  2. Partner fireman’s carry or rope drags


Songercise – kingsmen: imperial walkers, then burpees on Louie Louie


Sat. 25th tower parade after the beatdown

March 25th VMA

Mysterio ruck April

Condenser birthday next Tuesday

Prayers for crabgrass daughter kidney stones

Friend of chili hit by car on coma severe injuries

Safe travels for OHIO boys

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