- Beatdown: BYOB
- Beatdown Date: 12/08/2021
- QiC: Firecracker
- Number of Pax: 5
- Pax Names: 6 Feet, Crisco (respect), Firecracker, Granola, Phelps
- Number of FNGs:
Warmup: run in place due to rain
the beat down:
do each rep 1 min, rest 30 seconds
do each rep 30 sec, rest 20 sec REPEAT
First day: Candlestick Burpees (for Christmas decor) (full body) * use bands on ankles & use a mat
Burpee w/a roll back to heels to heaven after plank before jump
Second day: Curtsy Lunge (Clara in the Nutcracker) (legs) *use bands on thighs
Third day: Diamond push-ups (5 diamond rings) (arms)
Fourth day: Dolly (what Santa might bring on Christmas day) (abs) *use bands on calves & a mat
Lay on back. Hold legs 6 inches above ground. Open and close.
Fifth day: Christmas Morning Get Ups aka “Turkish” Get up (full body) *use weight & mat
Lay on back. Weight in one hand. Stand up with 2 feet and one hand, weight overhead.
Sixth day: Mistletoe (legs) *use weights or bands
Standing upright, bend over and touch toes. Then stand up again.
Seventh day: Candy Canes (arms/abs) *use weight or band
Standing side bend
Eighth day: Star Jacks (for the star the wise men followed) (full body) *use weights or bands
Start balled up & jump open to and “x”.
Ninth day: Naughty or Nice (arms/abs)
This is a pumping Dolphin motion: Dolphin plank to Dolphin, repeat.
Tenth day: Chestnuts (Arms, Abs, Butts) *use weights
Laying on back with feet on ground, lift hips to sky while doing a chest press.
Eleventh day: Prayer Squats
Hold a squat with hands in prayer
Twelfth day: Speed Skaters (for ice skating!)
NAME O RAMA & COT