- Beatdown: Double D
- Beatdown Date: 11/04/2022
- QiC: Fullback
- Number of Pax: 3
- Pax Names: Road Runner (ROAR), Tag-A-Long
- Number of FNGs:
Today I attempted my version of Red Light Green Light. After disclaimer and some warmup exercises, Q explained what was all just a thought in my head. LOL. I grabbed 6 buttons before I left home. 2 red, 2 yellow, 2 green.
- Red = STOP – Exercise
- Yellow = SLOW DOWN – non- running movement
- Green = GO – Run
We had a large loop around parking lot down hill and then up the stairs. Change direction when Q felt like it. Q would pick 2 buttons and do what was indicated. Stopping location to pick buttons /change exercise was on top of stairs and on top of hill.. Repeat for about 20+ minutes
In no particular order –
RED:
- Inchworm with 2 pushups
- kettlebell swings
- dorothy
- Jump squat
- Jabs
YELLOW:
- Backwards walk
- bear crawls
- lunges
- shuffle ( L and R)
- karaoke ( L and R)
Our next circuits used our single heavy dumbbell. 40/20.
- Alternating Snatch
- American Hammer
- Alternating Snatch
- Lat pull over with Leg drop
- Alternating Snatch
- Dying Cockroach
- Woodchop left
- woodchop right
- left arm hold weight above head. Slow march
- right arm hold weight above head – slow march
Stopped there due to time… Stretch, Name-o-rama , COT, Photo .. Done!