- Beatdown: Book Drop
- Beatdown Date: 11/01/2022
- QiC: Mary Lou
- Number of Pax: 9
- Pax Names: Boone, Fixer Upper, Forrest, Frito, Mary Lou, Native, Super Why, Zia, Zeppelin
- Number of FNGs:
We warmed up to a ridiculous your tube number by Pamela Pumpkin. We may have been a day late to the Halloween celebrations but we had a good laugh anyway. We followed it up with a more normal warm up of jumping jacks, arm circles and good mornings. I explained the workout would be three different sets.
Lower Body: 30 seconds each x3 with 30 second rest between rounds
Low lunge step
Narrow squat to wide squat
B-stance squat (both sides 30 seconds)
3 way mountain climbers against a wall (both sides 30 seconds)
Core & Cardio
We did this as an escalator. We performed one exercise and ran up and down one flight of stairs then added an exercise and added a flight of stairs.
6x reverse lunge with a knee twist
12 twisting squat jumps
6 total twisted commandos (up up down downs) 3 each side
24 American hammers high to low
12 donkey kick sit outs
Upper Body AMRAP 4 minutes
Wall burpees x5
Plank leans x10
Tricep Dips x10
COT: Thank you to all FiAs that lead—you are servant leaders. As we move into a busy season it’s easy to feel like we just want/need someone to serve us. But our true purpose is to serve others.
“…But whoever would be great among you must be your servant, and whoever would be first among you must be your slave, even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.”
Name-a-Rama and we were done!