- Beatdown: Nightcrawler
- Beatdown Date: 09/04/2023
- QiC: Fullback
- Number of Pax: 16
- Pax Names: Daisy, Doodle, Hootie (respect), Mapquest (respect), Miller (respect), Nails, Nitrous, Reebok, Scrabble, Scorpion, SUP, Tag-A-Long, Tiny Boots (respect), Urchin, Zeppelin
- Number of FNGs:
We started off our labor day with a 5 minute stretch/warmup. We went over the disclaimer and my plan for the mornings workout.
We moseyed over to the hill during which time we found a partner for our workout. From there, we did a backwards walk ( KLAW) up the hill to the picnic tables.
Circuit 1 : Sept 4 = 4 exercises 9 reps each
- Partner 1 runs down and up the hill as partner 2 does the exercises. Then switch. Keep your own rep count and continue doing exercises until each partner has run 4 times.
- Left Bench Step ups
- Right Bench Step ups
- Dips
- Burpees
Circuit 2: Gather around the triangle on the greenway path . Goal here is to move together as a team so no one bumps into each other. Great teamwork on this Labor Day.
- 10 x – 2 lateral squat walks / squat jump
- 10x – 2 lateral plank walks / frogger
Circuit 3 ( like circuit 1) 9/4 Mosey over to the rock pile for a rock and a new set of exercises. Partner runs up and down the greenway.
- Woodchopper left
- Woodchopper right
- RDL
- Plie Squat
Alternate skipping and walking back to the shelter. Grab your mat and get ready for LABOR DAY Core work. 40 sec work /20 sec rest
- L – Leg Raises
- A- American Hammer
- B- Bicycle
- O -Oblique Side Plank Dips ( 20 each side)
- R – Reverse Crunch
- D – Dead Bug
- A – Plank – Alternate Arm Reach
- Y – Y to Tuck hold
COT – ” The strength of the team is each individual member. The strength of each member is the team” – Phil Jackson
After name-o-rama and our group photo, we stayed for a bit to enjoy some fellowship and breakfast goodies.. Thanks to everyone who joined the workout this morning. It is always a pleasure to lead our group.. Until next time!