AO: The Rock

When: 05/30/2023


Number of Pax: 4

Pax Names: Cable Guy, Colonel Mustard, Dr Tron, Elvish,

Number of FNGS: 0

FNG Names:

QIC: Colonel Mustard

For this beatdown we used the football field and stadium steps with some merkins, wall sits, and plank on the way.

Stadium Steps

  • Two steps up and one step back all the way to the top 2x
  • Five steps forward then 10 calf raises, repeat to the top 2x
  • 100 dips on the top step

50 yard line Clock Merkins plank rotation between 3-6-9-12 (2 sets 4 reps across on second set)

  • 10 shoulder tap merkins on the 3
  • 9 hand release merkins on the 6
  • 8 shoulder tap merkins on the 9
  • 7 diamond merkins on the 12

50 yard Core crush

  • Big Boys 3 count left, center, right x10
  • Freddie Mercury 1x
  • Box Cutters 1x
  • 6 inches 1x
  • LBCs 1x

Plank 1.5 minutes

Leave a Comment