- Beatdown: On the Fence
- Beatdown Date: 12/17/2024
- QiC: Summit
- Number of Pax: 8
- Pax Names: Bits, Falkow, Helium, Homegrown, Hootie (respect), Stripes (respect), Summit, Waze
- Number of FNGs:
Disclaimer
Warm-up
- Good mornings
- Toy Soldiers
- Dynamic lunges
- Jog 1/2 track
Workout
Perform the exercises like the song. The number of the day is the number of reps.
Start on the first “day” or exercise.
Then do the second “day” or exercise and then the first.
Next do the third “day” or exercise, the second, then the first.
Work your way up to twelve.
Sing Christmas songs while you go!
1 Lap around the pickle
2 Inchworms
3 Single-arm Snatches (HC)
4 Renegade Rows (HC)
5 Burrrrpeeees
6 Curtsy lunges (HC)
7 Tricep extensions
8 Squats (weighted)
9 Bicep curls
10 Mountain climbers (HC)
11 Alternating lunges (HC)
12 Push ups