The Commons (Levis Commons)

One response to “The Commons (Levis Commons)”

1. 

   Mike Niese

   December 4, 2024

   Date: 12.3.24
   What: Beatdown – Playoffs?
   Where: The Commons
   Q: Gold Star

   5 min warmup
   5 min at each station
   5 min COT

   WARMUP (SPMICE)
   Windmills (10 count)
   Motivators – Starting at 7
   Chain breakers (10 count)

   BEATDOWN = Exercises associated football passing/running

   1. CORNER ROUTE
   >4-Cone Drill w block = block lunges, gorilla hops, backwards carry, gorilla hops
   >25 Merkins, started over as time allowed (about 3 sets)

   2. SWEEP RUN
   >Run up to Negoya and back
   >25 Block squats
   > 25 American Hammers (2is1), started over as time allowed (1 full set + shorter run)

   3. CURL ROUTE
   >100 Block Curls
   >Al Gore remainder of 5 min

   4. HOOK & LADDER ROUTE
   >Run thru wood plank ladder, to chessboard, and back thru the ladder (double steping)
   >20 BBSU, started over as time allowed (about 3 sets)

   5. DIVE RUN
   >15 Imperial Blockers (2is1)
   >15 Wojo Squats, started over and did 2 sets total

   6. POST ROUTE
   >Run around ‘post’, AKA clock tower
   >10 Grave Diggers w block (2is1)
   >5 burpees

   Prayers for Huck, Crawdad, & Bluto.

   PAX:
   Ten Pin
   Ponzi
   Piggly Wiggly
   Everest
   Huffy
   Huckleberry (#6)

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