- Beatdown: BYOB
- Beatdown Date: 02/10/2021
- QiC: Granola
- Number of Pax: 12
- Pax Names: 6 Feet, Beethoven, Bluff, Breezy (respect), Crisco (respect), Pandora, Phelps, Tag-A-Long, Walkman, Western, Wilson, Zeppelin
- Number of FNGs:
Warm-Up: Travel around the small pickle (jog/high knees/but kickers/jog); 5 Good Mornings; 5 Toy Soldiers; Arm Circles (forward and back); shake the arms out
The Thang: two rounds: 1st Round: 90 sec on / 15 sec off – 2nd Round: 60 sec on / 15 sec off
- Squat w/ Overhead press / reach (right)
- Squat w/ Overhead press / reach (left)
HIGH KNEES – 45 sec on / 15 sec rest
- Cross resistant band in front of body– upright row with rotation (Right)
- Cross resistant band in front of body – upright row with rotation (left)
SKATERS – 45 sec on / 15 sec rest
- Plank roll to side plank while pulling resistance band (right)
- Plank roll to side plank while pulling resistance band (left)
BUTT KICKERS – 45 sec on / 15 sec rest
- Wrap band around feet – sitting position – roll partially down and hold – then do wide row
- Band around feet still, hold handles, roll down slowly, roll back up, pull arms/band overhead, then repeat
PLANK JACKS – 45 sec on / 15 sec rest
- Put handles around arch of feet – v-sit – do bicycle like motion, staying in v-sit – keep band pulled in – will feel in your bicep
- Put handles around arch of feet – scissor kicks while still holding onto the bands (biceps tight)
JUMPING JACKS – 45 sec on / 15 sec rest
Stretch
Name – o – rama