- Beatdown: Three’s Company
- Beatdown Date: 09/21/2021
- QiC: Walkman
- Number of Pax: 10
- Pax Names: Bagheera, Beethoven, Bluff, Breezy (respect), Crisco (respect), Granola, Helium, Hootie (respect), Phelps, Walkman
- Number of FNGs:
Gave disclaimer
Warm up- GM toy soldiers, arm circles 10 forward & back, high knees, butt kickers, jumping jacks.
Pick up weights walk to far parking lot then run out of park to church parking lot.
4 corners and a hill with weights
First corner:
Overhead press/ Bicep curl
#reps 10 / 20
9 / 18
8 / 16
7 / 14
6 / 12
Lunge walk to 2nd corner holding weights straight up.
Second corner:
Squat/ calf raises
#reps 10 / 20
9 / 18
8 / 16
7 / 14
6 / 12
Squat- sideways walk/ shuffle to next corner
Third Corner:
Triceps kickback/ upright rows
#reps 10 / 20
9 / 18
8 / 16
7 / 14
6 / 12
Lunge walk to next corner
Fourth Corner:
Monkey humpers/ Dead lift
#reps 10 / 20
9 / 18
8 / 16
7 / 14
6 / 12
Squat- sideways walk/ shuffle to 1st corner. Drop weights run the hill, 2 burpees at the bottom.
Start at Corner 1 pick up with 5/10 go around again.
Last time around same exercises pick up #reps at:
#reps 5 / 10
4 / 8
3 / 6
2 / 4
1 / 2
No time for lunge walking or squats walks, ran in-between corners with our weights.
Total of 55 reps of- Overhead press, Squats, Triceps kickback, Monkey humpers
Total of 110 reps of- Bicep curls, calf raises, upright rows, dead lifts
Run back to the park for abs
Abs:
50 plank jacks
50 mountain climbers
25 LBCs
20 American hammers
15 leg lifts
COT Name o Rama