- 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:
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).