- Beatdown: On the Fence
- Beatdown Date: 09/27/2023
- QiC: Tag-A-Long
- Number of Pax: 11
- Pax Names: Backpack (respect), Bits, Breezy (respect), Helium, Hootie (respect), Parkway, Reebok, Tiny Boots (respect), Walkman, Workday
- Number of FNGs:
We started the morning with our disclaimer and warmup. 5 head rolls right and left, shoulder rolls forward/back, inchworm with world greatest stretch with arm circles backward three times go back to down dog. Then, inchworm down to the world’s greatest stretch on the opposite side with arm circles backward and then inchworm back up, potato diggers, and then ended with jumping jacks in cadence.
The Thang: Pax placed mats on one end of the parking lot and weights at the other.
10 reps of weighted exercise – then run/walk/skip/shuffle to the other end of the parking lot and do 10 reps of the other exercise. Rinse and repeat for the entire length of the song. We used one set of heavy weights and a lighter set for the weighted exercises.
Song: Weighted Exercise Other exercise (mostly cardio-ish)
- Going to Make you Sweat Shoulder Press froggers
- Aint No Mtn. High Enough Deadlift to an upright row high knees
- Burn squats with calf-raise flutter kicks
- Shake ya Tell Feather lateral raise monkey humpers
- Jump Around weighted alt. lunge jumping jacks
- Opposites Attract bicep curls tri-cep dips or Hallelujah
- Push It frontal raise push-up
- Cotton Eye Joe curb taps (fast feet with the curb) hilbillies
- Kickstart my Heart curtsey lunges forward kicks
A few of us brought everyone’s mat down to our weights because we were exhausted and close to being finished. We wrapped up with one final set:
- Fighter weighted glute bridge punches
We ran out of time for stretching – encouraged the pax to please find time to stretch at home. Shared the following COT and ended with Namorama.
“I’m thankful for my struggle because without it, I wouldn’t have stumbled upon my strength.” Alex Elle