The Wall (Riverside Park) – Binford

I'm listening to "1 2 3 BD" by lauxjrd9 on Pandora.
https://pandora.app.link/yK0uW3Lu75b

1-2-3 Are you gunna be…
Bootcamp BD
​AO: The Wall
Q: Binford
PAX:
Binford
Huckleberry
Ten Pin
Echo
Van Wilder
Riley
Hassel
Bopper
Mile High
Photon
Carmen Sandiago
Longhorn

Warm-ups (The 45-Second Drill) – [4 Minutes]
​Queue up "Are You Gonna Be My Girl" by Jet (3:34). Start the timer at the first guitar riff.
• ​0:00 – 0:45: Side Straddle Hops (IC)
• ​0:45 – 1:00: 3 Synchronized Burpees
• ​1:00 – 1:45: Imperial Walkers (IC)
• ​1:45 – 2:00: 3 Synchronized Burpees
• ​2:00 – 2:45: Potatoe Pickers
• ​2:45 – 3:00:
• ​3:00 – 3:20:
• ​3:20 – End: Final 3 Synchronized Burpees
​Theme: "Today is a partner workout… kind of. Just like the guy in the song who never gets the girl, you aren't actually working out with your partner today. You share the rep count, but you suffer in isolation. Every time you get back to the pad, your partner leaves you."
​
THE THANG: 1 2 3 Are you gunna be… – [36 Minutes]

​The Mechanic:
Standard Dora rules. Team of 2 shares a total rep pile (besides round 1). Partner 1 chips away at the reps on the concrete pad. Partner 2 runs the designated route. When Partner 2 returns, they flapjack and pick up the count exactly where Partner 1 left off. Complete both exercises in the pile to advance to the next round. Q kept a timer for next rounds.
​
ROUND 1: Push/Pull Core [~10 Mins]
• ​OYO: 100 Merkins + 100 Big Boy Sit-ups
• ​The Route (Standard): Run up the 1 flight stairs, jog down the ramp to the pad.
• ​Q-Note: Short run = fast swaps. Keeps the arms fresh so they can hammer out 15-20 Merkins at a time.
​ROUND 2: Lower Body [~12 Mins]
• ​Partner Reps: 200 Squats + 200 Alternating Forward Lunges (1 is 1)
• ​The Route: Run up the stairs, jog down the ramp to second flat landing, immediately sprint back UP the ramp, and jog down the stairs to the pad.
• ​Q-Note: Route is a little bit longer and adds an incline sprint. The guy on the pad will have to endure longer sets of squats/lunges while waiting for relief.
​ROUND 3: Core [~14 Mins]
• ​The Pile: 100 Flutter Kicks (1 is 1) + 100 American Hammers (2 is 1) + 100 dips
• ​The Route : same as round 1 with a 10-15 yard bear crawl at the bottom of ramp.
​
COT / NAME-O-RAMA – [5 Minutes]
• ​Count-O-Rama / Name-O-Rama
• 6 – Van Wilder
• ​Announcements: Hard-commit guys for the upcoming 9/11 stairs, 9/12 leadership ruck and Ultimate Frisbee next week.
• CSAUP 9/26