- Beatdown: Double D
- Beatdown Date: 05/19/2023
- QiC: Tiny Boots
- Number of Pax: 3
- Pax Names: Fullback (respect), Tag-A-Long
- Number of FNGs:
Disclaimer & Warm up: Good mornings, inchworms w/runners stretch, arm circles/phelps, 10 JJ
The Thang: Q had to pivot due to rain yet again on a Friday! With the help of Fullback and Tag-A-Long we got it figured out!
1 min rounds followed by 1 min Pax choice cardio
- Lunge hold R w/ weights in hands palm up, alternating moving arms back
- Repeat L
- Weight in R hand, L Knee to R elbow
- Repeat L
- Overhead press R balance on right leg, kick L leg out
- Repeat L
- Jump out, in, pause in bear hold, knees down, arnold press from knees x2
- Squeezy Squats (squeeze paper between knees & squat)
- Alternating Plank toe touch w/ weight
- Diagonal Serve the platter + hold squat
Abs: 30 sec rounds
Glute bridge drive heel down, one leg moving up and down, while hold dumbbell above chest
Swap legs, repeat
Deadbug pullover – holding weights straight above chest, when leg kicks out, arm goes back (knees at 90, alternating leg/arm)
Bear pull thru’s
Tricep kickback birddog hold R
Repeat L
Hold weight Overhead & March R
Overhead March L
COT: Did I offer peace today? Did I bring a smile to someone’s face? Did I say words of healing? Did I love? These are the real questions as we go about our days.
Name O Rama