- Beatdown: Three’s Company
- Beatdown Date: 08/10/2021
- QiC: Beethoven
- Number of Pax: 8
- Pax Names: Bluff, Breezy (respect), Crisco (respect), Hootie (respect), Phelps, Sparrow, Walkman
- Number of FNGs:
Disclaimer Given – Beethoven is not a professional. Do this at your own risk, modify at your own risk. Glad you came for a good time!
Warm-up: A moving warm-up to the location of workout. Started with a run, then 10 good mornings, 10 Windmills, more running, small arm circles, more running, big arm circles, side running, both sides and then arrived at location parking lot.
The Thang: 4 Corners with a Middle
Corner 1 – 20 Jump Squats
Corner 2 – 15 Push ups
Middle – 25 Jumping Jacks
Corner 3 – 10 Lunge steps with a knee raise (both legs)
Corner 4 – 5 Burpees
Middle – 25 Jumping Jacks
Run back to first Corner
Corner 1 – 20 Jump Squats
Corner 2 – 15 Push ups
Middle – 20 Glute Bridges
Corner 3 – 10 Lunge steps with a knee raise (both legs)
Corner 4 – 5 Burpees
Middle – 20 Glute Bridges
Run back to first Corner
Corner 1 – 20 Jump Squats
Corner 2 – 15 Push ups
Middle – 15 Mt. Climbers HC
Corner 3 – 10 Lunge steps with a knee raise (both legs)
Corner 4 – 5 Burpees
Middle – 15 Mt. Climbers HC
Run back to first Corner
Run back to Park for Abs.
Abs (regular and then slow and then regular again):
10 Leg Lifts
10 SLOW Leg Lifts
10 Leg Lifts
10 LBC’s
10 SLOW LBC’s
10 LBC’s
10 Bicycle Crunches
10 SLOW Bicycle Crunches
10 Bicycle Crunches
Name-o-rama
We said our farewells to Sparrow! She is flying out Thursday! Please keep her in your thoughts and prayers, as well as Breezy! 😊