The beatdown was inspired by Tuesday’s Naked Q at the Swamp. Wanted to challenge myself to created a beatdown on the fly.
Disclaimer:
- Accepted by all
Warm-a-Rama:
- Alternating running in place, high knees, butt kickers, side to side shuffle
- Side Straddle Hops
- Imperial Squat Walkers
- Hill Billy
- Toy Soldiers
- Arm Circles, Raise the Roof, Seal Claps, Moroccan Night Clubs, Michael Phelps
- Front Lunges, Reverse Lunges, Side Lunges
- Merkins, Peter Parker, Merkins, Mountain Climbers, Merkins
- 3 laps Mosey around the parking lot
The Thang (after every 4 exercises, a different PAX picks the next exercise):
- Slow Pulse Jump Squats (3 count down, jump squat back up)
- Staggered Merkins, alternate leading hand
- LBCs
- Supermans
- Australian Snow Angels (Long Haul)
- Mosey to the Stage and grabbed a coupon
- People Chairs
- Curl Presses (w/Coupon)
- Sumo Goblet Squats (w/Coupon)
- Alternating Merkins on Coupon
- Burpees (Drop Box)
- People Chairs
- Curl Presses (w/Coupon)
- Sumo Goblet Squats (w/Coupon)
- Alternating Merkins on Coupon
- Decline Merkins (Hot Shot)
- Dips
- Step Ups
- Bear Crawl uphill with 5 Merkins at each level
- Mosey to the Flag
Round of Mary:
- World’s Greatest Stretch
- American Hammers
- Big Boys
- Sitting Leg Stretches
Count-a-Rama: 4
Name-a-Rama
Announcements, Praises, & Prayers
COT
Coffeteria with Q Source