09/14/2020 - rock - Top Gun

AO: The Rock

When: 09/14/2020

QIC: Owlette


Number of Pax: 5

Number of FNGS: 0

Pax Names:

TexMex, Straight Shooter, Healthy Mama, Serenity, Owlette


4 Pax joined me this evening for another adventurous beatdown at The Rock.  We gathered up at our usual spot, but shortly after we got started had to run for the overhang as the skies opened up for the remainder of our beatdown.  Needless to say we got plenty of steps in tonight in Ballground.  Tonight’s beatdown was a fabulous Top Gun showdown.  We started with some static stretches and TTT in cadence.

THE THANG: We did 3 rounds with 10 reps of each exercise on repeat.  Each round was 10 minutes long and included an EMOM “Danger Zone”.

** Round 1 x 10 Reps – GOOSE **

  1. Shoulder Taps
  2. Hallelujahs
  3. Bicep Curls
  4. Moroccan Nigh Clubs
  5. Tri-cep Kickbacks

Danger Zone: Burpees x 3

** Round 2 x 10 reps – Maverick **

  1. Downward Dog Leg Lifts
  2. Donkey Kicks
  3. Fire Hydrants
  4. Squats
  5. Heel Taps

Danger Zone: Jump Squats x 3

** Round 3 x 10 reps – Iceman **

  1. LBC
  2. Penguins
  3. Bicycles
  4. Bourbon
  5. Flutter Kicks

Danger Zone: Monkey Humpers x 3

We all circled up for COT and Name-O-Rama and headed out while the rain finally stopped.  Serenity and her little one left early because of the rain.  We missed you for the remainder.  I know that I was a soaked and so was my mat once the beatdown was done from all the rain,  Thanks so much for sticking it out with me ladies!


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