Starting Line Station Sensation

Preamble:

Needed a Q so I grabbed it and put together one of my favorite types of beatdowns.

Warm-O-Rama:

Disclaimer issued.

SSH, Weedpickers, Hill Billies, Willie mays hayes, sun gods – Instead of a lap we completed the warm up with a round of “Tubthumping” – Do a burpee every time the lyrics say “I get knocked down but I get up again.” and then squats the rest of the song.

The Thang:

Had six stations – which were each performed for 45 seconds with a 15 second break in between each station for 5 rounds which left time for one quick round of mary.

Stations were as follows:

40Lb sandbag – lunges

Weighted ball – toss and catch

Jump rope – The name says what it does.

20lb kettlebell –  shoulder press (alternating)

80lb sandbag – Deadlift

35lb kettlebell – KB swings

Finished with a quick mary – Control merkins and flutter kicks until time ran out.

COT:

Prayers – and coffeteria

Naked-Man Moleskin:

Always an honor