15 – 20 – 25 – 30
Main
It’s always a honor and I am grateful for the opportunity to lead the Beatdown this morning. Thanks to Bruce Wechtler,Long Haul and Christian 8-Bit Georges for joining me and entertaining my combo obsess workouts!
Warm-up
- Reach for the Stars
- Neck Rolls
- Trunk Rolls
- Arm Circles
- Circle Arms
- Seal Claps
- Overhead Claps
- Moroccan Night Clubs
- Air Presses
- Michael Phelps
- Imperial Walkers
- Toy Soldiers
- Squats
- Shoulder Taps
- Parker Peter’s
- Mountain Climbers
The Thang
Round 1
- Merkin Jacks, 15 IC
- Smurf Jacks, 20 IC
- LBC, 25 IC
- SSH, 30 SC
Round 2
- T Merkins, 15 IC
- Squat w-reverse lunge, 20 IC
- Butterfly Crunches, 25 IC
- SSH, 30 SC
Round 3
- Slow Merkins, 15, IC slow count
- Slow Squats, 20 IC slow count
- Side Crunches, 12/side SC (& 1 V up)
- SSH, 30 SC
Round 4
- Spiderman Merkins, 15, SC
- In & Out Squats, 20 IC
- Pickle Pushers, 25 IC
- SSH, 30 SC
Round 5
- Merkins, 15, SC
- Step Ups, 12/side IC, (& 1 squat)
- Big Boys, 25 SC
- SSH, 30 SC
Mary
- Crunchy Frog
- Static Leg Stretches
- Worlds Greatest Stretch
Announcements
- Zoo Ruck - Sunday, Oct 19th @2pm
- Blue Rocks Camping - Saturday, Oct 25th
Circle of Trust
- Prayers for Allí as she begins her new job as a Kindergarten teacher, for deepening our faith, and for those men who fart sacked and missed out on all the fun.
📷 The Boy Band
