5 Levels
AO: Genesis
BeatDown Date: 01/25/2020
PAX:
Number of Pax: 6
Pax Names:
Mountain, 57, Huckleberry, Yahoo, Wonka, Doughboy
Number of FNGS: 0
FNG Names: None
QIC: Doughboy
Introduction
It was cold. Very cold, as we entered the 5 levels. Goal for the day… somebody pukes.
Warm-O-Rama
Jog to the courtyard – short warmup (weed pickers, hammys, arm circles)
The Thang
5 Levels (3 sets)
* Level 5 – 50 Mountain Climbers
* Level 4 – 40 Squats
* Level 3 – 30 Shoulder Taps
* Level 2 – 20 Dips
* Level 1 – 10 Burpees
Interval Run – 30 sec intervals slow/fast run (6 min)
10’s (3 sets) – done together
1. Box Jumps
2. Plank squats
3. Diver pushups
4. Donkey kicks
Interval Run 2 – 30 sec intervals
* Jog/Lunge
* Jog/High Knees
* Jog/Butt Kicks
* Repeat
6 Minutes of Mary
* Plank (1 minute)
* Superman (1 minute)
* 50 Suzanne Summers (each leg)
* Say my name – Spell Doughboy
Circle of Trust
Doughboys brother in law – Caleb
Wonka international travel
Nicaraguan missionaries
Naked Man Moleskin
Nobody puked. I’ll try harder next time.