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

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7.8.25 – The Commons – HR Derby w Field of Dreams Beatdown

Q: Gold Star
Pax List:
Ponzi
Everest
Deep Impact
Anchor
Warrio
Doc Punk (DR from New Orleans- Uptown)

Warmup – SPMICE
Side Straddle hops – in cadence
Windmills – in cadence
Willy Mays Hays – in cadence

Beatdown = HR Derby/Field of Dreams

Home Plate: Human Timer
>10 burpees each round

1st Base: Legs
> Bonnie Blairs
> Smurf Jacks
> No Surrender

2nd Base: Upper Body
> Hand Release Merkins
> Absolutions
> Air Presses

3rd Base: Core
> BBSUs
> Box Cutters
> Freddie Mercury’s

HR Derby determines MOT by type of hit:
HR – mosey
Triple/Double – Imperial Walker
Single – Walking Lunge
Strikeout/weak/popup – Bear Crawl

COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture

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