- Beatdown: Peak of the Week (POW)
- Beatdown Date: 12/21/2022
- QiC: Tiny Boots
- Number of Pax: 6
- Pax Names: Fullback (respect), Maple (respect), Reebok, Tag-A-Long, Tuck
- Number of FNGs:
Disclaimer
Warm Up: Inchworms to runner stretch, Windmills, Toy soldiers, Arm circles/phelps, Jumping Jacks
Jog around the pickle Come back around to the rock pile, grab a rock and mosey with it to the shelter. Pick your rocks wisely. Two different sized rocks recommended
The Thang:
Rockin’ Around the Christmas Tree complete 10 woodchops L, 10 woodchops R and continue alternating for length of song
Underneath the Tree by Kelly Clarkson – line up side by side in plank – First person w/ rock pull thru pass rock to next person. Keep going until everyone has completed the assembly line, reverse directions. For duration of song which is 3.5 minutes – we curse you, KELLY CLARKSON!
Festivus is the name of a made-up, secular and non-commercial holiday (made popular by the TV show Seinfeld) characterized by the raising of an aluminum pole, the serving of a dinner, the airing of grievances, and the demonstration of feats of strength
Tonight we celebrate Festivus by completing 12 Feats of Strength / 1 Minute Rounds w/ 45 sec of OYO cardio in between each round
- Overhead Press
- Squats
- Bicep Curls
- Dead Lifts
- Tricep Extensions
- Step Ups
- Hold rock overhead
- Lunges pulses (change legs half way)
- Side to Side Rotations
- Rock swings (kettle bell swings)
- Halos (hold rock overhead, tighten core, make a circle over your head/ change directions halfway)
- Chest press
Feliz Navidad
Compete a burpee every time you hear Feliz Navidad or Merry Christmas
We decided to make our own rock pile near the shelter 😉
COT: A Christmas Blessing by Emily P Freeman (podcast)
NOR