The Commons (Levis Commons) – Mike “Gold Star” Niese

2.4.25 Beatdown – The Commons – Flag (Handoff) O’clock Somewhere

Q= Gold Star
Beatdown notes:
>Site Q hand-off took place, passing the flag from Ponzi to Gold Star
>Nobody made it past sophomore year in the time limit

Warmup
• Chain breakers – in cadence (10 count)
• Windmills – in cadence (10 count)
• Motivators – Starting at 7

Beatdown = Billy Madison (12 reps for each grade)

Stack each grade on top of previous years, run small loop after each grade.

• 1st Grade = Squats 144 total reps
• 2nd Grade = Mountain Climbers (2is1) 132 total reps
• 3rd Grade = Freddie Mercurys (2is1) 120 total reps
• 4th Grade = Monkey Humpers 108 total reps
• 5th Grade = Dips 96 total reps
• 6th Grade = Mike Tysons 84 total reps
• 7th Grade = Lt Dans 72 total reps
• 8th Grade = BBSU 60 total reps
• Freshman = Crunchy Frogs (2is1) 48 total reps
• Sophomore = Box/Bench jump 36 total reps
• Junior = Decline Merkins 24 total reps
• Senior = Absolutions 12 total reps

• Each run is 0.1 mile 1.2 miles total distance

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PAX List:
Salisbury
Guardian
Anchor
Ponzi
Echo
Huckleberry
Everest