- Beatdown: BYOB
- Beatdown Date: 05/10/2023
- QiC: zeppelin
- Number of Pax: 8
- Pax Names: 6 Feet, Blades (respect), Bookworm (respect), Breezy (respect), Sonoco, Tiny Boots (respect)
- Number of FNGs:
- 1
We circled up for some good mornings, windmills, toy soldiers and jumping jacks. Then we set up for a twist on 7’s. Set the timer for 7 mins, an exercise on one end of the lot, a moving exercise across, an exercise on the other end. 10 count for everything and hard count when applicable.
Elevated glute bridge march – Lateral walk – front raise with reach
kneeling archer row – imperial walkers – smurf jacks
*run the pickle*
Dead bugs – backward monster walk – external rotation
Boat hold w/ clam – bear crawl – squat with kick
Ring of fire: side plank with thread the needle and front plank with up downs.
Welcome to FNG, Mix-a-lot!