Bang! Bang! Cousin Eddie style beatdown


Mosey to side parking lot by Harris Teeter and circle up for Warm-o-Rama. As we headed over to location I was surprised that Outlaw like the surgical tubing ( exercise tubing) I used last time I qued but I had other ideas for a beatdown today which goes a little like this. 

 

SSH 25x IC

IST 15x IC

Cotton picker 15x IC

Toy soldier 15x IC

Windmill 15x IC

 

The Thang

 

Squats 15x IC

Step ups 15x/leg OYO 

Alternating lunges 15x IC

Calf Raises 15x IC

Split squats 15x OYO 

 

Run 2 laps around parking islands 

 

Incline merkins 15x IC

Dips 15x IC

Derkins 10x IC

Plank Jacks 15x IC

Mountain climbers 15x IC

 

Run 2 laps around parking islands 

 

Burpees 10x OYO

Jump lunges 15x/leg OYO

Apollo Ohno’s 15x/Side OYO

 

Run 2 laps around parking islands 

 

Mosey to wall

Grab some wall for people’s chair 

Air press 15x IC

Touch Dem Heels 15x IC

 

Partner up. 

Partner 1 Merkins AMRAP. Partner 2 sprint to edge of parking lot Flip flop

Partner 1 Squats AMRAP. Partner 2 sprint to edge of parking lot.Flip flop

Partner 1 LBCs AMRAP. Partner 2 sprint to edge of parking lot. Flip flop

Partner 1 Carolina dry docks AMRAP. Partner 2 sprint to edge of parking lot. Flip flop

Partner 1 Bobby Hurley’s AMRAP. Partner 2 sprint to edge of parking lot. Flip flop

Partner 1 Calf raises AMRAP. Partner 2 sprint to edge of parking lot. Flip flop

 

Mosey to launching point

Freddie Mercury’s 15x IC

Low flutter 15x IC

Dying cockroach 15x IC

Suzanne Somers 10x IC (Jimmy O)

Rosalita 20x IC (Outlaw)

Jane Fonda’s 15x IC (Blackbeard)

 

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