THE FORT · SAT OCT 10

The Fort Mixtape

When: Saturday, October 10
AO: The Fort · Walter Elisha Park
Q: Casey Kasem · Co-Q: Pauly D, Pusher, seanwalshpt
PAX: 10 +1 FNG Casey Kasem, Pauly D, Pusher, seanwalshpt, darkhelmet, dehappymeal3, Double D, Super

WARMUP: SSH, windmills, Imperials, ham stretches
THE THANG:
Pauly D -
Rochamburpees
Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds.
Ab Webb
1 Hand Release Merkins (in a puddle)
4x4ct straight leg Freddy Mercuries
GO until time or 10-40 is reached

Wheaties - short band special
Low slow squats
Lateral walks
Renegade rows
Lateral walks
Bear donkey kicks
Lateral walks
Single arm rows
Monster walks
Forefoot marches
Monster walks

Pusher - 5 merkins, 5 burpees per WEP swing

Casey Kasem - HIIT intervals (3 minutes) - 15 merkins, 20 shoulder taps, 25 jump squats

MARY: some
ANNOUNCEMENTS: BBBB, Bethel, Reindeer Run
COT: M health prayers, family health prayers