- Beatdown: Book Drop
- Beatdown Date: 03/01/2022
- QiC: Mary Lou
- Number of Pax: 9
- Pax Names: Boone, Carmen Sandiego, Frito, Mary Lou, Native, SUP, Tik-Tok, Wile E., Zeppelin
- Number of FNGs:
Disclaimer given so we moseyed down to the bottom level of the deck to begin our warm up:
Butt kicks slow to fast, right into high knees. Jumping jacks into arm stretches that flowed into a flat back hamstring stretch. That led into a low squat inner thigh stretch into low back twists. Then it was down to runner stretch, back up to down dog and a slow roll up to standing.
7s Escalator—bottom level 4 Jack burpees (1,2,3,4 up-that’s one). Run up a flight and do a 4 count Smurf Jack (that’s one). Run back to level 1. Next round go up two flights of stairs, then back down. Rinse and repeat all the way up until 7s are complete. Regroup at the bottom.
We headed to the front of the library for another set of 7s. Each person found a bench or wall. 3 dips to an elevated push up (that’s one) into a bear crawl to Plyo-lunges (hard count). This was a lot harder than I expected and turned out to be a tricep burner!
We finished with a glute burnout. Everyone found a bench again and did:
Single leg elevated bridge 10 ea side
Twisted split squats 15 ea side
Hip thrusts with back on the bench 15
Elevated kick ups 10 ea side
We rested 30 seconds and did a second round 😅.
COT: I shared our wedding verse that we still work to put into practice in our marriage 14 years later.
1 John 3:18 “Little children, let us not love in word or talk but in deed and in truth.”
Name-a-rama and we were done. Frito also shared that the sun won’t set until after 6pm from now until November!! For some reason that was super good news to me!