The Wall (Riverside Park) – Mike “Gold Star” Niese

7.10.25 – The Wall – Leftover Fireworks

Q: Gold Star
Pax list:
Binford
Bevo (2.0 FNG)
Longhorn
Photon
Soot
Pimento (6)
Badger
Isosceles
Flipper
Huckleberry
Geppetto
Coconut
Mile High
Guardian

Warmup
>Potato Pickers – in cadence
>Chainbreakers – in cadence
>Motivators – Starting at 5

Beatdown = Partner work, DORA style

>5 Rounds – Partner runs to stair landing, does the 5 reps, and back
>Booyah! Merkins when switch partners – 2 sets each switch

Sparklers = 50 Absolutions
>5 x Donkey Kicks

Pop-Its = 100 Mike Tysons
>5 x Peter Parkers

Fire Crackers = 150 Smurf Jacks
>5 x Mountain Climbers (2is1)

Bottle Rockets = 200 Monkey Humpers
>5 x Superman Merkins

Roman Candles = 300 Squats
>5 x V-Ups

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