Commander Cuddles BEATdown Redux

The Thang:

Light mosey to the round-about to get our blood flowing.  Woz started us off with the disclaimer and opening prayer before jumping into the COP.

Circle of Pain (COP):

  • Imperial Walkers, x20
  • Little Baby Arm Circles (LBAC), Forward, x20
  • LBAC, Reverse, x20
  • Wonderbra, x20
  • Around the Round-Abound
    • Lunge around 1/4 loop
    • Little Baby Crunches (LBC), x15
    • Lunge around 1/4 loop
    • Flutter Kicks, x15
    • Lunge around 1/4 loop
    • Mountain Climbers, x15
    • Lunge around 1/4 loop
    • Side-Straddle Hops (SSH), x15

Light mosey back to the parking lot.


  • Roxanne by The Police (~3 minutes)
    • Starting Position: On your 6
    • On “Roxanne”: LBC (x26)
    • On “Put on…”: Reverse LBC (x26)
    • During verses: Hold a crunch
  • Bring Up Sally: Flower by Moby (~3:30 minutes)
    • Starting Position: In a squat
    • On “Bring Sally Up”: Stand (x30)
    • On “Bring Sally Down”: Squat (x30)
  • Thunderstruck by AC/DC (~5 minutes)
    • Starting Position: Plank or Modified Plank
    • On “Thunder”: Merkin (x15)
    • On “Thunderstruck: Suicides (~3 minutes)

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