- Beatdown: Nightcrawler
- Beatdown Date: 01/08/2024
- QiC: Bella
- Number of Pax: 7
- Pax Names: Bella, Fullback (respect), Maple (respect), Miller (respect), Nitrous, Reebok, Tuck
- Number of FNGs:
Equipment needed: Dumbells & Mat
Warm up/Disclaimer: 3-5 min
The Thang: Death by Squats
9 min cap:
Squats -100
- 10 jacks
Squat Curl – 20
- 10 jacks
Squat Press – 20
- 10 jacks
- Run Pickle
*If finish before time cap, REST or complete mystery exercise: pull from jar, read exercise and return the exercise to jar
1 min: Once everyone has completed workout/time cap is reached explain next set of exercises.
9 min cap:
Sumo Squats – 100
- 10 Frogger
Sumo Front Raise – 20
- 10 Frogger
Sumo Tri Extension – 20
- 10 Frogger
- Run Pickle
*If finish before time cap, REST or complete mystery exercise: pull from jar, read exercise and return the exercise to jar
1 min: Once everyone has completed workout/time cap is reached explain next set of exercises.
9 min cap:
Split Squat R (use bench) – 20
- Heels to Sky
Split Squat L ( use bench) – 20
- Heels to Sky
Step Ups – 20
- Heels to Sky
- Run Pickle
*If finish before time cap, REST or complete mystery exercise: pull from jar, read exercise and return the exercise to jar
1-2 min: Once everyone has completed workout/time cap is reached explain Finisher and circle up.
Finisher:
Bring Sally Up: 3:22 – Go UP on exercise when it says “Up” and go DOWN on exercise when it says “Down”
- Regular Squats
Change exercise when “ Oh Miss Lucy…”
- Planks ( high & low)
Change exercise when “ Oh Miss Lucy…”
- Sumo Squats
Change exercise when “ Oh Miss Lucy…”
- Hollow Holds (Up & Down)
5 min: Cooldown/Stretch
2min: COT: 2024 word of intention