- Beatdown: Nightcrawler
- Beatdown Date: 01/02/2023
- QiC: Tiny Boots
- Number of Pax: 10
- Pax Names: Dewey, Doodle, Fullback (respect), Hootie (respect), Lub Dub, Maple (respect), SUP, Tag-A-Long, Walkman
- Number of FNGs:
Disclaimer
Warm up: Toy soldiers/windmills, inchworms/runner stretch, arm circles, phelps & run the pickle
The Thang:
20 exercises 23 reps Before starting next set run the pickle + group “Happy Jacks” (5 Jumping Jacks in cadence followed by 2 Jump Squats, while yelling “Happy” at the top of the Jump Squats.)
- OH Press
- Weighted Squats
- American Hammers
- Bicep Curls
- Deadlifts
Run the pickle + Happy Jacks
- Tricep kickbacks
- Weighted crunch/legs in air
- RDL L
- RDL R
- Lateral raise
Run the pickle + Happy Jacks
- Sparky Crabs
- Monkey Humpers
- Blast off push ups
- Skater to single leg jump EC
- Weighted Calf raises
Run the pickle + Happy Jacks
- Donkey Kicks L
- Donkey Kicks R
- Weighted Glute bridge march HC
- Fire hydrants L
- Fire hydrants R
Run the pickle + Happy Jacks
Abs: Pax choice 23 reps
COT: “Of all the things that might lead to transformation, proximity tops the list. What we draw near to is what will change us” ~ emily P freeman