This beat-down was designed to be leg and core intensive. I intentionally did not post a pre-blast on twitter because I didn’t want anyone to dodge my beat-down hahah!! Sneak attack!
30 SSH IC
Windmills x 20 IC
Sungods 15 each way
Hillbillies x 20 IC
Run to the wind-chimes for explanation of mule kicks and In-and-out Abs exercises.
5 I&O abs
15 Mule kicks
20 Mt Climbers IC
Run back to shovel flags and count off by 5s.
Do all exercises and then move to the next station. If next group comes, finish up set and move on.
Station 1. 15 monkey humpers IC
15 Lt Dans
30 Sumo Squats IC
15 Step ups per leg.
Station 2. 15 Merkins single count
Hold 30 sec plank
15 carolina dry docks IC
15 Mule Kicks Single count
Station 3. 15 Pull ups
20 copper head squats IC
Station 4. 30 LBC IC
20 Dying Cockroaches IC
20 Hip Raises IC
20 In and out abs
Pax almost got two full rotations then converged at the shovel flag for mary.
Mary: XO abs – 20
Side Plank hip dips x10 per side
Hold Plank for 26 seconds (clever way to get a head count)
American Hammer backward from 40. (some were having trouble counting backward)
June 18th Food drive. Dynamo soccer Bryant Park.
2nd F Friday 11:45 polo pizza and pasta.
Honor to lead today. I Hope everyone enjoyed the change-up from working primarily shoulders everyday!
3 For 1
PAX: Girth, Tweezers, Knob, Bambi, Marshall, Graffiti, Profit, Nieces, Birdsnest, Hud, Elsa, Leverage, Tammy, Estrogen, Truth, Airheart, T-Bag (Earl Grey) , Golddigger, Explosion, Cornhole, Fannie, Cheesypoof, Nomad, Hackman, Nancy
QIC: 3 For 1
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