- Beatdown: On the Fence
- Beatdown Date: 07/30/2024
- QiC: Bits
- Number of Pax: 11
- Pax Names: Caddy (respect), Falkow, Helium, Hootie (respect), JoJo (respect), Rally (respect), Stripes (respect), Summit, Tiny Boots (respect), Waze
- Number of FNGs:
Warm Up:
Mosey around the track and stop at each corner
- 10 good mornings
- 10 raggedy anns
- 10 squats
- 10 hallelujahs
Dora:
Partner 1 has their dumbbells and completes the following exercises (one for each round) while waiting for Partner 2:
- Hammer Curl
- Dead Lift
- Overhead Press
- Front Squat
- Bent Over Fly
- Calf Raises
- Chest Press
(Each exercise is associated with a new “round” with your partner)
Partner 2 has their mat in the big pickle parking lot and completes 30 reps of Pax choice abs; then runs back to relieve Partner 1
Thang 2:
Mosey back with the mats
Complete up-downs (fast feet-abdomen on ground-fast feet) for set period of time at Q’s direction
COT:
Not everyone’s trauma gives them thick skin. Some people’s trauma made them more sensitive and insecure, they cry more easily, get overwhelmed at small things. The narrative that trauma makes you stronger is a lie. There is power in acknowledging it and growing from it.