- Beatdown: Moneypenny
- Beatdown Date: 11/12/2022
- QiC: Daisy
- Number of Pax: 12
- Pax Names: 6 Feet, Bon Voyage, Doodle, Frito, Fullback (respect), Lub Dub, Mary Lou, Miller (respect), Nitrous, Wilson, Zeppelin
- Number of FNGs:
Stretched at the Senior Center Parking lot then ran to the ropes course parking lot as part of our warm up.
I already had 4 cones setup around the full parking lot in the shape of a diamond for our 7 of Diamonds workout
You do 7 of the first exercise at each cone, 14 of the 2nd exercise at each cone, 21 of the 3rd exercise and 28 of the 4th exercise.
carolina dry docks
mountain climbers (HC)
once we got to the 4th round of 28 reps of Mountain climbers we went all the way back down and ran the opposite way around the diamond.
once we wrapped this we ran over to the stairs for a 5 min AMRAP
10 plank jacks
we then ran back to the senior center parking lot for abs
5 min AMRAP
8 tuck ups
8 plank up/downs
8 bear plank bird dogs