WARMUP. SSH, Michael Phelps, Whirlies BEATDOWN. Squats x 15 IC, Forward Lunges x 10 IC, Reverse Lunges x 10 IC, Ab circuit Carry freshly minted F3 blocks (right arm only) to the super secure block location behind the school where...
Read moreWARMUP. SSH, Whirlies, Michael Phelps * If you want more stretching, wake up earlier and do it at home. Don’t waste the already limited time at the beatdown. BEATDOWN. SHELTER 45 seconds on // 15 seconds off // 3 minute shuttle run...
Read moreWARMUP. SSH, Whirlies, Michael Phelps, ISTs Burpees, Reverse Lunges BEATDOWN. Playground Start at 5 reps and increase by 1 each round Side-to-Side Merkins Overhead Squats Gas Pumps Curls on Knees Overhead Press on Knees Low Dollies...
Read moreWARMARAMA. SSH, Michael Phelps, Whirlies THE BEATDOWN. 4 corners (cones). Do 1 exercise at each cone. All exercises x20. Run a lap on the track after each round. Cone 1: Knee-to-Ground Reverse Lunges (single count) Cone 2...
Read moreWARMUP. Does it matter? BEATDOWN. For each round, run to different points in the parking lot and do the prescribed exercises. Round 1: Hillbillies x5, Hand Release Clap Merkins x10, Knee-to-Ground Iron Mikes x15, Hand Release...
Read moreWARMARAMA. Slow lap around the track THE BEATDOWN. Repeat 5x: Sprint 50m. Recover 50m. Rest 30 secs. Recover 300m. Repeat 10x: Sprint 100m. Rest 60 secs. Recover 400m. Rest 60 secs. Repeat 2x: Sprint 400m. Rest 60 secs. Recover...
Read more21! Count’em boys! 21 freaking PAX at Parliament!! WARMARAMA. SSH, Michael Phelps, Whirlies THE BEATDOWN. Do one set each of the Strength exercise and the Abs exercise and then carry the weight (cinder block, kettle...
Read moreWARMUP. SSH, Whirlies, Michael Phelps (unless you’re a sado-masichist whose name rhymes with Berry Cry) while making our way to Pilot View via the Intimadator BEATDOWN. Mosey to the bottom of Pilot View. Run up Pilot View and each...
Read moreWARMARAMA. SSH, Michael Phelps, Whirlies, IST, Burpees THE BEATDOWN. Escalator Down (pop off the top exercise after each round) Mountain Climbers ……..……. 64 Heels to Heaven …………..….. 56 Squats ………………………….….. 48 WWIIs ………………………….….. 40...
Read moreWARMUP. SSH (perfect cadence), Whirlies (perfect cadence), Michael Phelps (perfect cadence), IST (perfect cadence) BEATDOWN. Set up workout stations in 4 corners of a square, about 100 yards apart, with another station in the center. Do...
Read moreWARMUP. SSH, Burpees, IST (by request, perfect cadence), Michael Phelps, Whirlies, Burpees (guess who was late) BEATDOWN. Bear Crawl to Station 1. Do exercise. Sprint back to Station 0. Do exercise. Bear Crawl to Station 1. Do...
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