- Beatdown: Nightcrawler
- Beatdown Date: 02/21/2022
- QiC: Pandora
- Number of Pax: 10
- Pax Names: Bluff, Fullback (respect), Orville, Pandora (respect), Passion, Reebok, Tag-A-Long, Teatree (respect), Tuck
- Number of FNGs:
- 1
FIA
It was a pleasant evening but the parking lot was packed with families celebrating President’s Day with a good workout like FIA.
Warmup- vinyasa, inch worms x 5, toy soldiers, upward dog/downward dog, warrior 1/triangle pose, jumping jacks in cadence
The Thang: There were 14 circuits of 2 minutes each with 2 exercises in each circuit. We did the first exercise for 30 seconds, then the second, then the first and then the second within the circuit.
Circuit 1 | Squat to Press | Dead Lift |
Circuit 2 | Push Ups | Makers |
Circuit 3 | Static Lunge with weights (left) | Side squat with kick alternating sides |
Circuit 4 | Static Lunge with weights (right) | Squat to front kick alternating sides |
Circuit 5 | CA dry docks | Arnold Press (hands pronated/IR to sup/ER shoulders with press) |
Circuit 6 | Reverse Crunch | Heel Taps |
Circuit 7 | High Knees or Run | Jumping Jacks or Run |
Circuit 8 | Skull crushes | Flys |
Circuit 9 | Renegade Row | Burpees |
Circuit 10 | Supine Row (on bench) | Supine alternating shoulder flexion |
Circuit 11 | Calf Raises off curb | Wall Sit |
Circuit 12 | Tricep Extensions | Hammer Curl |
Circuit 13 | Glute Bridges | Scissor kicks |
Circuit 14 | Hacky Sacks or Run | Skaters or Run |
COG “Kindness is the language that the deaf can hear and the blind can see.” -Mark Twain; “Little children, let us not love in word or talk but in deed and in truth.” (1 John 3:18).