The Commons (Levis Commons) – Mike Niese

1.7.25 – Beatdown @ The Commons – No More Holiday Shopping
Deck of Cards workout
Q = Gold Star

Warmup
• Chain breakers – in cadence (10 count)
• Windmills – in cadence (10 count)
• Motivators – Starting at 5
• Demotivators – Count Up to 5

Beatdown = Deck of Cards workout
A-5: Add a one to the front
6-9: Double the value
10-K: Face Value

• Round one – 9 cards/exercises
Heart –Step ups/box jumps (16 reps)
Diamond – Mountain Climbers (2:1) (33 reps)
Spade – Squats (31 reps)
Club – American Hammers (2:1) (30 reps)
• Run Nagoya loop

• Round two – 10 cards/exercises
Heart – Freddie Mercury’s (2:1) (56 reps)
Diamond – Bonnie Blairs (28 reps)
Spade – Burpees (30 reps)
Club – Nolan Ryans (20 reps)
• Run Nagoya loop

• Round three – 11 cards/exercises
Hearts – sNOw Angels (12 reps)
Diamonds – Dips (38 reps)
Spades – BBSU (42 reps)
Clubs – Decline Merkins (52 reps)
• Run Nagoya loop

COR / NOR / #6 / LDP3 / Prayers / News / COT / Picture

PAX List:
Piggly Wiggly
Everest
Huffy
Anchor
Salisbury
Ponzi
Ten Pin
Echo
Huckleberry
Radio
Atari
Carmen Sandiego