- Beatdown: Nightcrawler
- Beatdown Date: 02/07/2022
- QiC: Fullback
- Number of Pax: 10
- Pax Names: Bluff, Daisy, Doodle, Pandora (respect), Reebok, Tag-A-Long, Teatree (respect), Tuck
- Number of FNGs:
On this cold rainy evening , we stayed under the shelter to get in a 6 exercise pyramid workout.
JJ, high knees , butt kickers , arm circles , runner lunge , Phelps, quad stretch
The Thang :
set timer for 26 rounds of 30 sec intervals. Order goes like this. Ex 1 , rest 30, ex 1&2, rest 30, 1,2,3,rest etc. When finish all 6 exercises , Take longer break , reset timer and then repeat in reverse order.
6,5,4,3,2,1, rest. Each round drop off last exercise.
- burpee (Each round change variation. List from fia winter challenge)
- Bicep curls ( halfway / all the way)
- plie squat with calf raise
- 1 dumbbell suitcase squat with 180 turn
- narrow chest press to skull crusher
- deadlift to bent over row
Next on to plank work. Each held for 30 sec- no breaks
- Elbow plank
- right elbow side plank
- left elbow side plank
- brooke burke
- straight arm plank
- shoulder taps
- mountain climbers
We ended with a few minutes of yoga stretches.
COT – Exercise not only changes your body. It changes your mind, your attitude and your mood!