Crawl around, crawl around, get up, get up, get down….

AO: The Royale
Beatdown Date: 08/04/2020
Q: Focker
Pax: C(L)ock Blocker, Ditka, Full House, Rocketman, Shock Collar, Sweater Vest, Timber, U-Haul, Wax Off
DR Pax:

Welcome to Wax Off, just move to Phoenix from SC. This is his first BD in Arizona. Started with a warmarama: 30 dancing arm circles forward and backward in cadence. 30 iron crosses, 20 windmills and 20 hill billies in cadence. Mosey with karaoke, skipping, backpedaling and side shuffling.

The Thang:
Bear crawl x yards
20 up downs
20 Merkins
20 jump squats
Side Bear
15 up downs
15 Merkins
15 jump squats
Backward Bear
10 up downs
10 Merkins
10 jump squats
Side Bear
5 up downs
5 Merkins
5 jump squats

Karaoke L and R
Back Pedal
High skip
60 second wall sit

Back to square
Crab walk
20 kick throughs(count on L)
20 plank jacks
20 Apollo Onos
Side crab
15 kick throughs
15 plank jacks
15 Apollo Onos
Backward crab
10 kick throughs
10 plank jacks
10 Apollo Onos
Side crab
5 kick throughs
5 plank jacks
5 Apollo Onos

60 second wall sit
Run, karaoke R&L, backwards, high knees, and skipping.

Countarama, namearama and prayer! Clockblocker got wax off information to get him on slack. Described various options for AO workouts during the week. All pax very happy buckets were not put to full use in workout.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close