- Beatdown: Book Drop
- Beatdown Date: 09/19/2023
- QiC: Mary Lou
- Number of Pax: 9
- Pax Names: Boone, Deuce, Finepoint (respect), Fixer Upper, Forrest, Mary Lou, Ragu, Super Why, Zeppelin
- Number of FNGs:
We circled up in the usual spot before doing an active warm up to the library deck. We were going to do a convenience store round up today. 7-Elevens, Stop-n-Goes and a Circle K.
First up: 7s
6 burpees on the first level, run up and back down a flight of stairs, 5 burpees: 2 flights, etc.
That got the blood flowing. We finished up and moseyed to the front of the Art Center for the 11s portion of our 7-Elevens.
11s: on one set of planters do 1 HC decline shoulder tap. Skip to other set of planters and do 10 derkins.
After that we crossed over to the corner of Academy Street for stop-n-goes:
Starting at the first light pole do 10 dips, run to next light pole do 10 more dips. Continue for 5 poles. Then switch to 10 squats where your butt hits the curb and continue for another 5 light poles.
That brought to a mosey back to our starting location and our mats for a circle K an finisher:
30 seconds each for two rounds zero rest between rounds (total 4 minutes).
Sprinter abs left
Sprinter abs right
Bird dogs
Hollow hood
And that brought us to the end of the workout. I need to remember to have a COT ready for next Q…so we closed with name a Rama.
Until next time,
Mary Lou