- Beatdown: Three’s Company
- Beatdown Date: 09/15/2020
- QiC: Granola
- Number of Pax: 13
- Pax Names: Bagheera, Beethoven, Breezy (respect), Bullet, Crisco, Helium, Phelps, Van Gogh (roar), Walkman, Wanted, Wilson
- Number of FNGs: 1
Stairs, Stairs, Stairs
Warm-Up: Run to the shopping center
Stair Sequence #1:
- Run up the stairs – 20 Jabs (HC)
- Run down the stairs – 20 Deadlifts
High Knees 30 seconds
Stair Sequence #2:
- Run up the stairs (every other stair) – 20 arm circles forward/backward
- Run down the stairs – 20 Calf Raises
Butt Kicks 30 seconds
Stair Sequence #3:
- Run up the stairs – 20 Push-ups
- Run down the stairs – 20 side leg lifts (HC)
Jump Rope 30 seconds
Stair Sequence #4:
- Run up the stairs (sprint) – 20 triceps dips
- Run down the stairs – 20 donkey kicks (HC)
Hold Plank 90 seconds
Stair Sequence #5 – Suicide Style
4 steps up – 4 steps down
8 steps up – 8 steps down
Continue (increase by 4) until you finish the steps
Run back to parking lot
Abs – Hillbillies, standing elbow to knee, American Hammer (while doing name o rama)