- Beatdown: Saved By The Bell
- Beatdown Date: 10/04/2024
- QiC: Duckie
- Number of Pax: 8
- Pax Names: Beach Brat (respect), Blades (respect), Breezy (respect), Confetti (respect), Duckie (respect), Niner (respect), Slipstitch (respect)
- Number of FNGs:
- 1
Welcome FNG Fishy Fish
Need weights, mat, water
Disclaimer
Warm up
- Good mornings
- Arm circles big, small
- Knees, Butt kickers
- Inchworm walkouts, world’s greatest stretch
- Phelps
The Thang
- 50 Suitcase squats
- 50 Calf raises
- 50 Deadlifts
- 50 Sumo squats
- 40 Jumping jacks
- 40 Weighted knee twists
- 40 Fast feet
- 40 Weighted crunches
- 30 Arnold presses
- 30 Bicep curls
- 30 0verhead triceps ext
- 30 Reverse grip row
- 10 R jackknife to bicycle crunch
- 10 L jackknife to bicycle crunch
Walk the pickle between rounds
2 rounds = 1000 reps
COT – Surround yourself with people that push you to be and do better. No drama or negativity. Just higher goals and higher motivation. Good times and positive energy. No jealousy or hate. Simply bringing out the absolute best in each other. ~ Sinead Sharkey-Steenson
Name-o-rama