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Date/Time
Date(s) - 09/21/2022
5:30 am - 6:15 am
Site Q - Soda Pop
Location
Grantland
Categories
The site is huge! Tennis courts, pavilion with picnic benches, parking lots, fields, small hill, and a gravel track . Also coming soon an all inclusive playground that we helped raise money for. This site has so many different options for a fun beatdown. Join us every Wednesday!
Punch Out!
Mission statement
5 Core Principles
Countorama
Beatdown Explanation/ Exercises Demo
The Thang:
60 seconds AMRAP. 60 seconds active rest/run.
EXERCISES:
2 min warm up (mosey, arm circles, stretching on own)
Round 1 – High-low jab, cross (right)
Round 2 – High-low jab, cross (left)
Round 3 – Mike Tysons
Round 4 – Hook elbow, down elbow (right)
Round 5 – Hook elbow, down elbow (left)
Round 6 – Jab, cross, plank (right)
Round 7 – Jab, cross, plank (left)
Round 8 – Punch-Up merkin (down, then up.. Then punch one hand up in the arm)
Round 9 – Plank, 4 mountain climbers, Hook elbow, down elbow (right)
Round 10 – Plank, 4 mountain climbers, Hook elbow, down elbow (left)
Round 11 – High-low jab, cross, burpee (right)
Round 12 – High-low jab, cross, burpee (left)
Round 13 – Flutter Kicks
Round 14 – Box cutters
Round 15 – Mike Tysons
1 min cool down (mosey)
COT:
Countorama
Nameorama
6
Announcements
Prayer
PAX LIST:
Footloose – Q
Huckleberry
Lincoln Log
Soda Pop
Tin Pin
Huffy
Fossil
Peach