- Beatdown: On the Fence
- Beatdown Date: 06/25/2024
- QiC: PGA
- Number of Pax: 9
- Pax Names: Blades (respect), Breezy (respect), Caddy (respect), Falkow, Helium, Hootie (respect), Stripes, Summit
- Number of FNGs:
WARM-UP
15 Good Mornings
15 Jumping Jacks IC
15 High Knees IC
15 Arm Circles Forward
15 Arm Circles Backward
15 Hip openers on each side
Jog the pickle
SUICIDE DRILL
Set up cones and run to each cone and back to start. Repeat for the duration of the song.
STATIONS AROUND THE PICKLE- 40 reps at each station
Station 1: Goblet Squat (with or without weight)
Station 2: Triceps dips on the curb
Station 3: Step-ups
Station 4: Burpees
Station 5: Overhead triceps extension (one weight)
Station 6: Skaters
Station 7: Overhead press (one weight)
Station 8: Mountain climbers
SUICIDE DRILL
Set up cones and run to each cone and back to start. Repeat for the duration of the song.
STATIONS AROUND THE PICKLE- 40 reps at each station
Station 1: Goblet Squat (with or without weight)
Station 2: Triceps dips on the curb
Station 3: Step-ups
Station 4: Burpees
Station 5: Overhead triceps extension (one weight)
Station 6: Skaters
Station 7: Overhead press (one weight)
Station 8: Mountain climbers
QUICK AB WORKOUT
Side Bends
Standing Bicycle Crunch
Core Crunch
COT – “Enjoy the little things in life; one day, you may look back and realize they were the big things.”
NAME-O-RAMA