- Beatdown: Peak of the Week (POW)
- Beatdown Date: 10/18/2023
- QiC: Bella & MapQuest
- Number of Pax: 8
- Pax Names: Bella, Fullback (respect), Maple (respect), Mapquest (respect), Pandora (respect), Reebok, Teatree (respect), Tuck
- Number of FNGs:
Warm Up (~3-5 minutes)
- Neck Rolls
- Arm Circles (frontwards / backwards)
- Trunk Turns
- High Knees
- Butt Kickers
- Air Squats
The Thang (1 round was ~20 minutes)
Partner Up / Dora Style / Use Weights or Sandbags
- Partner A does squats (set of 10) using weights or sandbag, while Partner B does burpees. Once a set of 10 weighted squats is completed, partners switch, until 50 total burpees are done.
- Partner A does walking lunges (~10 feet each way/down and back) using weights or sandbag, while Partner B does a plank with alternating outward reach. Once Partner returns from walking lunges, partners switch, until 100 total plank reaches are done.
- Partner A does standing shoulder triangle press (motion of a rainbow) using weights or sandbag (set of 10), while Partner B does star jumps. Once a set of 10 weighted shoulder presses is completed; partners switch, until 300 total star jumps are done.
When all 3 rounds are completed, walk/run the pickle. (~3-5 minutes)
Core. 3 x 30 x 3 (3 Core exercises x 30 seconds x 3 rounds, with 30 seconds rest in between each round) (6 minutes)
- Hollow Hold
- Leg Lifts
More Core! PAX Choice (30 seconds each ab exercise) (~4 minutes)
Cool Down / Stretch (~3 minutes)
Awesome VQ / Co-Q!