AO: The Royale
Beatdown Date: 06/23/2020
Q: Dora 1.2.3
Pax: C(L)ock Blocker, Chief, Focker, Hammer Time, Kylo Ren, Messy, Panther, Shock Collar, Sweater Vest, Chirp
Started out with an Extra Credit (EC) run for about a mile. Focker led the way. Hammer Time and Kylo Ren strolled into the park as we shut down the empty Zoom channel. Disclaimer.
Warmed up the legs, shoulders, chest and back.
The main portion was a tabata style workout. 6 exercises. 4 rounds each. 40 seconds of workout, 20 seconds of rest.
Fine print – the guys probably won’t read this – it was supposed to be 20 seconds of work and 10 seconds of rest :).
1st exercise – jumping lunges
2nd – Should stand with a roll into a handstand or donkey kick
3rd – 2 Jumping lunges into 2 star jacks
4th – Merkin into a low lung with a roll to one side. Repeat and roll to other side.
5th – Hurdle steps (a step up that you jump up at the top)
6th – 2 jumps and go into a handstand or donkey kick
Have a partner track your time. Get into a handstand against a wall. Hold it for 2 minutes straight. If you have to come down, your partner stops the clock and you must complete the penalty before continuing your handstand where you left off.
Penalty: 5 LBC, 5 Flutter Kicks, 5 Toe Taps, 10 Bicycles.
Count-o-rama – 11 pax, Name-o-rama, Prayed for jobs, cancer, loss of family members, help to love our neighbors.
Announcements – CSAUP coming up July 18th-ish. See 1st F Q, Focker.