7 Minute Beatdowns (All Qs, no PAX)

Date: 2023-11-14
AO: thegeneral
Q: citrus , Lazlo, SubPrime, Toolbox, Spud, Hard Knox, Jenner, Defiance PAX: citrus
FNGs: None
COUNT: 8
The PAX rotated the Q today, using various ~5 minute songs as the timer (lost to the history of a free Slack workspace is the reason this is called “7 minute beatdowns”, not “5 minute beatdowns”). No breaks – when a new song started, we went straight into the next beatdown.

Also, Slackblast requires at least one PAX. So wtv.

It only occurred to YHC late last night that more than 7 people might possibly show up, so this playlist was a desperate grab. https://open.spotify.com/playlist/7c4HaeQA4vttP212lNvXWs?si=b0a57c7351e94e0e

WARMUP:
SONG 1 (@citrus)
Mosey, WMH, cherry pickers, mosey

THE THANG:
SONG 2 (@toolbox)
Bear crawl 10 yards, 1 merkin
Bear crawl 10 yards, 2 merkins
Bear crawl 10 yards, 4 merkins
…
Bear crawl 10 yards, 32 merkins
Lunge 10 yards, 1 squat
…
Lunge 10 yards, 32 squats

SONG 3 (@jenner)
7x, 5x, 3x, 2x: 1 armed decline merkins; decline mountain climbers 7x, 5x, 3x, 2x: 1 arm dips; 1 leg step ups

SONG 4 (@lazlo)
“Stairway to Seven”
Run lap up the stairs, across the landing, down the stairs
At the top do 1 burpee, and increase by 1 burpee each lap

SONG 5 (@defiance)
Suicides to 10/20/30 with end zone dance
Sprint suicides + ?? end zone dance
High knees + V-ups for end zone dance

SONG 6 (@spud)
Flutter kicks
Gas pumpers
LBCs
Penguins
(plus 3 other Mary exercises)

SONG 7 (@subprime)
1 PAX is the timer doing pull-ups
3 PAX hold peoples’ chair
4 PAX hold plank
Count total pull-ups

SONG 8 (@hard_knox)
Sharks and minnows
Tuck jumps to exhaustion

SONG 9 (@citrus)
Motivators

MARY: See SONG 6

ANNOUNCEMENTS: 5ks galore

COT: 67 seconds of quiet contemplation on what each PAX will accomplish today. 67 = total # of pull-ups