- Beatdown: BYOB
- Beatdown Date: 11/08/2023
- QiC: Bits
- Number of Pax: 9
- Pax Names: 6 Feet, Blades (respect), Bookworm (respect), Breezy (respect), Duckie (respect), Freestyle (respect), Parkway, Wilson
- Number of FNGs:
Warm-Up
Little bit of stretchies while we partner up for Dora and Q explains the thang
Thang 1: Modified Dora
Partner 1 moseys or power walks the pickle while partner 2 stays behind for the band exercise. Pax complete each band exercise, and therefore each pickle round, twice before we move to next exercise
- In-and-out squat
- Butterfly bridge
- Robot row
- Lat pull-downs
- Squat + leg lift
Thang 2: Glute Ladder
5/10/15 rep ladder, completing the right leg before moving to the left leg. No breaks in the ladder, keep your foot off the ground!
- Straight leg lift
- Hamstring curl
- Rainbow!
Mary
Pax completed 2 sets of each exercise, 40 seconds on/20 seconds rest. Bands were optional, but we all used ’em!
- Bicycles
- Plank toe taps
- Slow-mo sit up
- Banded dead bug
- Flutter kicks
Ruckin’ pax met up with us for COT (Tiny Boots, Major, Hootie, Workday)
COT: Veteran’s Day
As we exprss our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. – JFK
Some people live an entire lifetime and wonder if they have ever made a difference in the world, but the [military] don’t have that problem. – Ronald Reagan