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9/12/20 – Q School Beatdown
Q – Jennay/Smokey/Mercy
AO – The FortressPax
Simmons, Gepetto, Woodstock, Dutch, Ponzi, Callahan, Meatloaf, Venom, Dropout, Huffy, Homeslice (FNG), Huckleberry,Megaphone (FNG), Thai Guy, Landslide, Fossil, Enron, Wipers, Doubtfire, Rockwell, Hannibal, Stark, Mulan, Bourbon, Flo, Hacksaw, Bongo, Van Gogh, Shawshank, Isosceles, Coconut, Casper, Nimbus,
Co-Q: Mercy, Smoky, JennaeOpen
Mission – Jennay
5 Core Principles – Smokey
Disclaimer – UvU – Modify as needed – MercyThang
Warmup – Smokey
21’sExplanation of beatdown – Jennay
Several stations around large track
3 Main Stations will be split between site Qs to teach concept
Cadence – Modifications – Pickup the 6Count O Rama – Split Groups (3 Groups) – Mercy
Cadence
4 Count Merkins
4 count Flutter Kicks
4 count Mt Climbers
4 count squats
8 count man makersModify
Air Squats
– Modify down – Treehuggers
– Modify up – Squat Thrusters
Plank jacks
– Modify up – plank jack shoulder taps
– Modify down – plank
Merkins
– Modify up – hand release
– Modify down – go to knees/ on a pole or tree
Burpees
– Modify down – merkin + tempo squat
– Mid level – no merkin
– Modify up – add squat jump
The 6
– Burpees – after 15 Burpees find a partner and do them with him until everyone is done
– Absolution – after 15, pick up the 6
– Lt Dans – after 15 pick up the 6
– Repeato – 10 of Each exercise (10 burpees, 10 absolutions, 10 Dans) then pick up 6
– Hard Sprint to next station, pick up 6Close
Count O Rama
Name O Rama
The 6 – Callahan
FNG – Homeslice / Megaphone
COT
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