- Beatdown: BYOB
- Beatdown Date: 11/05/2025
- QiC: Tiny Boots
- Number of Pax: 7
- Pax Names: Blades (respect), Breezy (respect), Duckie (respect), Freestyle (respect), Homegrown, Hootie (respect)
- Number of FNGs:
Disclaimer & standard warm up
The Thang:
Kettlebell Sprints – challenge to use a heavier weight! 30 sec as hard and as fast as you can go 1:30 rest. Repeat 5x
Start w/ our weights at the end of the large parking lot and travel (Skip, run, walk) to far end w/ your band. Complete 5 reps at each end
W/ weights w/ band
| Bicep to Hammer curl | Imperial walkers |
| Goblet Squat | Tricep R |
| OH Press Hold L up, press R, other side on knees | Tricep L |
| Split Squat L/R | Pull Aparts |
| Row 3/hold L/R | 12/3/6’s L |
| Single Leg DL to snatch to squat L/R | 12/3/6’s R |
| Plank Pull Thrus | Standing Clam Shell L |
| Oblique Bends | Standing Clam Shell R |
| American Hammers | Lat pull down L |
| 2 Chest Press + 2 scissor kicks | Lat pull down R |
Glutes/Hips/Core: 30sec w/band x2
- Lateral side steps L
- Lateral side steps R
- Monster Walk Forward
- Monster Walk Backward
COT: We’re not ending up in a nursing home!
Name O Rama