Bible Study/Leadership Training – Mike “Gold Star” Niese

1/31/25 – Black Ops @ Municipal Park
"Parks & Rec" Beatdown

Wet/Soggy morning, so exercises were adjusted to keep PAX off the ground.

Q: Gold Star
PAX:
Spaulding
Badger
Carmen Sandiego

Warmup (SPMICE)
• Windmills – in cadence
• Motivators – Starting at 7
• Zombie Walk – down & back

Beatdown – Building a park => 20 reps each exercise

Bicycle Racks
• Freddie Mercury's changed to Standing Freddie’s (2is1)
• U-haul (chest/out/chest/45deg/chest)
• Lt Dan

Pool House
• Imperial Blocker (2is1)
• BBSU changed to Wall sit (60 count)
• Wojo squats

Baseball Fields
• Nolan Ryans (20 each side)
• Grave Diggers (2is1 – between legs, right ear, down, left ear, down)
• Bulgarian Split Squat (20 each side – foot on block)

Monkey Bars/Playground
• Gargoyles (Monkey Humpers on blocks)
• LBC change to Mountain Climbers (2is1)
• Lion Kings (block at chest/squat/block by knees/rise and raise)

Basketball Courts
• Murder Bunnies (down&back) changed to Block jumps
• Decline Merkins (feet on block) changed to Incline Merkins
• Block curls

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