- Beatdown: Nightcrawler
- Beatdown Date: 12/27/2021
- QiC: Pandora
- Number of Pax: 10
- Pax Names: Dipstick, Fullback (respect), Miller (respect), Pandora (respect), Peachtree (respect), Reebok, Roxy, Teatree (respect), Tuck
- Number of FNGs:
It was a cool and beautiful evening in the 60’s, perfect for a workout. We warmup up with a yoga vinyasa, some good mornings, jumping jacks, phelps and toy soldiers.
We did 2 rounds of HIIT with 9 different stations for 55 seconds on and 15 sec rest/reposition as follows:
Round 1
- Plie/Releve
- Incline Push-ups
- Leg extension/lifts using bench of picnic table laying on stomach touching feet up/down from ground
- One legged circles while on all fours using bench of picnic table
- Tricep dips
- jog small pickle
- El Capitans (low lunges)
- Skaters
- Alternating side kicks
Round 2
- Switch lunges
- Imperial Walkers
- Carolina Dry Docks
- Sparky Crabs
- Fire Hydrants
- V-ups
- Decline push-ups
- Jump squats
We ended it partnering up with one person on their back holding onto the others ankles standing at their head; Standing person would push the person on the grounds extended legs and they would resist slowly lowering them down and back up from the ground X 30 each
Plank series 30 seconds each standard plank, reverse plank, side plank R, side plank L and ended it with some hamstring, downward dog pedaling, hip flexor stretches.
Thanks for making it count. Some of the PAX enjoyed a social gathering at Southern Peak in Apex immediately following (see slack for photo ) Trying to enhance our social outlet like F3 🙂