- Beatdown: Double D
- Beatdown Date: 03/25/2022
- QiC: Fullback
- Number of Pax: 5
- Pax Names: Alias, Crisco (respect), SUP, Tag-A-Long
- Number of FNGs:
Warmup:
Dynamic warmup as we travelled around the parking lot to the bottom of the stairs. Toy Soldiers , Open/ Close Gates, Moving Inchworms, High Knees, Butt Kickers, Arm Circles , Chasse
The Thang:
1) Triple Nickels at the Stairs
Bottom: Plank to opposite hand to foot
Top: Tricep Dip to Sparky Crab
2) Leaps through the Tunnel
3) 2 minute Wall sit on other side of tunnel ( 30 sec each)
- regular wall sit
- clam shell
- marching
- heel raises
4) Run 1 minute along path then stop to do 5 exercises. ( 4x – turn around after 2nd time)
- Blastoff Pushup (5x)
- Curtsy with lateral knee to elbow ( 5x HC)
- 180 jump squat ( 5xHC)
- Pendulum Lunge (5xHC)
- Tricep Pushup on railing 10x ( when at rock pile, do bicep curls)
5) Bear crawl back through tunnel – run back up stairs to get our mats
Cool down with several glute and hip stretches..
Name-o-rama and COT