- Beatdown: Nightcrawler
- Beatdown Date: 07/01/2024
- QiC: Tiny Boots
- Number of Pax: 12
- Pax Names: Alpaca, Athena, Doodle, Expo, Fullback (respect), Major, Maple (respect), Miller (respect), Pandora (respect), Reebok, SUP
- Number of FNGs:
Disclaimer & Warm Up
Thunderstruck – burpee every time they say Thunder or thunderstruck w/ cardio move the rest of the song
Doras: Partners complete 10 reps then swap, continue until 100 cumulative reps are complete
100 Step Ups HC + Wall Sit 100 Push ups + Hallelujahs 100 American Hammers HC + Dead Bugs
Walk the Pickle w/ weights
100 Dead Lifts + Calf raises 60 Palms up/elbows to side, out/in + bicep curls 100 LBC’s + ankle biters
(We didn’t have time for the 3rd Dora) Next time! 🙂
100 Blast off’s + Monkey Humpers 100 Punches + upper cuts 100 Oblique bends HC + wood chops
Glute work: Jerichos Wall:
7 exercises, 7 reps, 7 rounds -we made it thru 3 rounds before time
- Glute Bridge
- Narwhal R
- Narwhal L
- Rainbow R
- Rainbow L
- Donkey Kick R
- Donkey Kick L
COT: “I will never have this version of me again. Slow down, and be with her.”
Name O Rama