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

3.11.25 Beatdown – Let There Be Light!

Warmup
Chain breakers – in cadence (10 count)
Windmills – in cadence (10 count)
Freddie Mercury – 4-count cadence (10 count)

Beatdown = Explore regions of Middle Earth

Reps = 30/20/10 then MOT down and back in grass to advance to the next region

The Shire – meadows & Hobbits
30 – LBCs
20 – Smurf Jacks
10 – Incline Merkins w block
Murder Bunnies – down and back

Rivendell – river & Elves
30 – Gargoyles
20 – Elf on a Shelf (block beside, pick up, raise high (like a shelf), set down on other side)
10 – Boat/Canoe
Walking lunges – down and back

Rohan – open plains
30 – Imperial Walkers (2is1)
Long Run – Nagoya loop
10 – Derkins (decline merkins)
Zombie Walk – down and back

Mordor – evil & fire
30 – Outlaws (flutter kick position, make O, 15 each direction)
20 – Block Curls
10 – Step Ups
Bear Crawl – down and back

Gondor – mountains & “Greatest realm of men in Middle Earth”
30 – Mountain Climbers (2is1)
20 – Manmakers
10 – The Lion King (block at chest, squat, raise up)
Long Run – Nagoya loop

Cool Down
-arm circles
-Willy Mays Hayes
-Abe Pagoda

Q: Gold Star⭐️
Pax:
Everest 🏔
Huckleberry 🫒
Anchor ⚓️
Radio 📻