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Mystery Beatdown!
7/9/20
The Wall @ Riverside Park
Tupac
Flo
Coconut
Hazmat
Jennay
Stark
Koho
Meatloaf
Hannibal
Geppetto
Charmin
LEGO
Spaulding
Casper
Fossil
Peach
OK
Gypsy
Huckleberry
Mile High
Beretta
Ringo
Popeyes
Q – Raven
The Thang:
COR
5 Core Principles
Mission Statement
Warm-up 21’s!
Twice through the 21’s and 2 sets of ten penalty burpees, because THE Q screwed up the count
🙁
The workout was set up in 5 different stations. Each station (except stairs) had 3 exercises. PAX were encouraged to give their best today, to move from station to station with enthusiasm and get in all reps. PAX were informed that they should be “gassed” by the end of the beatdown. PAX responded well, it seemed most or all were indeed gassed.
1. Stairs:
Up the stairs 3 times, but rather than running, walk/power hike the stairs climbing 2 steps with each step and try to use ball of foot rather than the whole foot.
2. Top of the Stairs:
-Decline Merkins X20
-Dips X20
-American Hammers X20
3. Top of the ramp:
-Absolutions X10
-Lt. Dans X10
-Burpees X10
4. Bottom of the ramp:
-Australian Merkins X20
-Shoulder Taps X20
-V-ups X20
5. Main area:
-Glute Bridges X20
-Box Jumps X20
-Austrailian Snow Angels
NOR
Meet the 6
Announcements
COT
24 PAX at the Wall this morning, as always, it was an honor to lead!
AYE!-Raven.
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