- Beatdown: Walk This Way
- Beatdown Date: 01/01/2024
- QiC: Reebok & Tiny Boots
- Number of Pax: 20
- Pax Names: Blades (respect), Bluebook, Bookworm (respect), Daisy, Fullback (respect), Half Pipe, Hootie (respect), Mapquest (respect), Mary Lou, Miller (respect), Patagonia, Pico, Reebok, Tag-A-Long, Tiny Boots (respect), Tuck, Wilson, Zia, Zeppelin
- Number of FNGs:
- 1
New Years Day Convergence
Reebok & TB
Disclaimer
warm up: Reebok
Recycled from Frito’s workout on Jan 7, 2023) Ring of Whac-a-mole
Pax circle up an everyone hold a squat. Go around the circle and each pax complete a squat jump one by one until we get to 24 and when we get to 24 everyone do a burpee. Start again! Repeat 4x
(From Zeppelin January 2, 2022 –
The Thang: 20 exercises, 24 reps, 3 sets broken down into groups of legs, arms, and core/cardio.
Parking Lot:
Legs 24 each
1 Single leg RDL R/L
2 split squat R/L
3 curb squats
4 monkey humpers
5 Blast off push ups
Run to stop sign for
arms 24 reps:
6 Dips
7 Push ups
8 Small arm circles forward
9 Small arm circles backward
10 Push water forward
11 Push water back
12 Carolina Dry Docks
13 Shoulder Taps
Run over to Town building parking lot:
Cardio / core 24 reps
14 Drunken Mountain climbers
15 Dorothy’s
16 Bear hold taps
17 Star jumps
18 Shoot Thru’s
19 Jazzercize knees
20 Hillbillies
The Pain Train (borrowed from Walkman)
Pax completes an exercise while one at a time does 24 froggers
-pushups
-imperial walkers
-hallelujahs
-plank jacks
-tricep kickbacks or tricep dips
-seated leg lifts over the weight
LA Freeway back to park
Interval timer (borrowed from Forrest)
60, 45, 30, 15, 30, 45, 60 seconds
ABS
-Plank, R side plank, ankle biters, flutter kicks, ankle biters, L side plank, plank
-LBCs, American hammers, heels to Heaven, bicycles, heels to Heaven, American Hammers, LBCs
COT (Tiny Boots) I’m a recovering perfectionist. New Years and goal setting can be a very punishing exercise. In years past I would set hard numbers to goals and then when I didn’t reach them, all I would do is beat myself up for not being good enough. As I’ve gotten older and the more I’ve educated myself, I’ve moved away from goals setting and set intentions based on what’s important to me. For example:
I am a person who values connection so I leave margin in my calendar to intentionally connect with people
So that’s my challenge to you as we head into 2024.
Think about what’s important to you and then figure out how to make it happen
“True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.” ~James Clear