Firehouse Beatdown 3

The Thang

Mosey around to the front of the church where we start with:

Elevens
10 Merkins, run to the next light pole and do 1 BBS (big boy sit up)
Keep going until you finish with 1 Merkin and 10 BBS

We took a jog back to the firehouse on the Razorback Greenway and started a new exercise:

Line up for some Bearpees!
OYO 1 Burpee followed up by 4 count bearcrawl forward.
Repeat until you make it to the lightpole.
Once we got there, we increased the number of Burpees to 2 followed by a 4 count bearcrawl.

We took a break and did some Sun Gods before jumping into:

Lt. Dans!
1 squat and 2 single-leg lunge combination at 1:2 ratio going up to 10 squats and 20 lunges
Ain’t got no legs!

On your six:
LBCs x 20 IC
American Hammer x 10 IC
ABC’s OYO (draw the capital letters of the Alphabet in a leg lift position)
Flutter Kicks x 10 IC

Finished up with some help from Drumstick, Yazoo, and Switch leading us in
Alabama Prom Dates x 15 IC
J-Los x 10 IC
SSH IC x 10 IC
Copperhead Squats x 10 IC
Imperial Walkers x 10 IC