- Beatdown: On the Fence
- Beatdown Date: 12/02/2025
- QiC: Homegrown
- Number of Pax: 2
- Pax Names: Homegrown, Reebok
- Number of FNGs:
We went “Back to December” with a great playlist and a cold, rainy morning! This workout was able to be done completely under the shelter!
Source: circuit burnout: Moneypenny: 09/27/2025: Fullback (modified a quite a bit!)
❤️Disclaimer, warmup: good mornings to imperial walkers
💚The Thang:
5 circuits. 4 exercises in each x2. 45 sec work/15 rest
❤️Leg Circuit (We did this round twice, but by the time we got to cardio, we realized we should do the whole thing, THEN repeat the circuit because our legs were DEAD after 2 circuits!)
- Deadlift
- Goblet Squat
- Bulgarian Split Squat
- Curtsey Lunge
💚Cardio Circuit
- Toe taps to squat jacks
- Side shuffle with weight (rain: step ups onto bench)
- Alternate snatches
- lunge jumps
❤️Upper Body Circuit
- Chest Press or Fly
- Skull crushers or Dips
- Lat Pullovers (on Bench?)
- Renegade rows or Bent over rows
💚Cardio Circuit (skipped 2nd round of these)
- Burpees
- Jumping Jacks
- Heisman
- Fast feet – Q’s call. (ex: turn right , Turn left , forward, back, Squat Jumps)
❤️Core Circuit
- Sprinter Abs
- Heels to Heaven to Leg Lowers
- Plank
- V-ups or Knee Tucks
💚COT followed by Name-0-Rama.
Week 1 of Advent: HOPE – May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.
Reebok and Homegrown