Pump Station (Hood Park) – Seth Metzger

11/30/2025
Gravy Burn Ladder Beatdown

Alfonso “Ukulele” Cardoso
Mike “Photon” Bauer
Paul “Zimba” Nel
Seth “Shepherd” Metzger – Q

Equipment: Standard block

Beatdown Routine
1. Buy in: Run down steps and back up hill.
2. Descending Rep Ladder (10 → 1):
* Do Man Makers, block squats, curls
* Then 9 of each, then 8 of each, continuing down to 1 of each.
3. Buy out: 25 full extension crunch (Modified with Imperial Squat Walkers)
4. Repeato