Today’s beatdown was brought to you by the number 15 and Bat Balm — for all your slappy bat wing needs.

Bat wings: when your sweaty Man Purse becomes one with your inner thigh. Bat Balm: because apparently this is something we need to talk about now.

WARM-UP

Slowsie to get the old parts moving, followed by:

• Michael Phelps — 15 IC
• Imperial Walkers — 15 IC
• Grass Pickers — 15 IC
• Arm Circles — 15 IC
• Circle Arms — 15 IC
• Calf Raises — 15 IC

THE THANG

• Squats — 15 IC; holy molly, that was a lot of joint cracking at one time
• Irkins — 15 IC
• Dips — 15 IC
• Reverse Lunges — 15 IC
• American Hammers — 15 IC
• LBCs — 15 IC
• Dirty Dogs — 15 IC

EMOM WALK — 15 MINUTES

At the beginning of each minute, stop and knock out the prescribed reps, then walk for the remainder of the minute.

Tennessee Rocking Chairs

Minute 1 — 1
Minute 2 — 2
Minute 3 — 3
…and so on until…

Minute 15 

For the mathematically inclined PAX, that’s 120 Tennessee Rocking Chairs.

For everyone else, that’s a lot of rocking chairs.

FINAL TALLY

15 minutes of Warm-Up
15 minutes of The Thang
15 minutes of EMOM Walking
15 reps of near everything
120 Tennessee Rocking Chairs
45 minutes of Maintenance

Hopefully 0 bat wings

Count-O-Rama
Name-O-Rama
COT
Coffeeteria

Move well. Move often. Keep the bat wings under control.