- Beatdown: A League of their Own
- Beatdown Date: 09/28/2023
- QiC: Fixer Upper
- Number of Pax: 13
- Pax Names: Activia, Applejack, Boone, Deuce, Finepoint (respect), Fixer Upper, Half Pipe, Palate, Tag-A-Long, Tiny Boots (respect), Tuck, Zia, Zeppelin
- Number of FNGs:
Official Launch of our 12th ao!
Give Disclaimer
Circle up & Stretch:
– 10 good mornings
– inchworm out
– Push up into downward dog and move feet up and down to paddle and stretch feet
– Lift RIGHT leg high, pull through to runners pose, turn and lift right arm to the sky
– Back to down ward dog
– Lift LEFT leg high, pull through to runners pose, turn and lift right arm to the sky
– Back to downward dog
– Slowly roll your body up, roll your head LEFT, then RIGHT
– Give me some Phelps
– Some Hip Openers
– Some Toy Soldiers
Thang Part 1: Sally and Her Friends
Sally (To the song Flowers by Moby, PAX get in an elbow plank position. Every time the lyrics say “Bring Sally Up”, PAX go to a high plank position. Every time the lyrics say “Bring Sally Down”, PAX return to elbows. This can also be done with squats, rather than planks.)
*RUN the outside of the lot*
Ghostbusters (lunges; star jumps on “ghostbusters”)
*RUN the outside of the lot*
League of My Own – (Shuffle in a circular motion, every time you hear “league” drop and do a Merkin)
*RUN the outside of the lot*
Booty Song – Pulse squats (on big, big, booty)
– Squat up, down and follow what Q calls/does
– Squat kicks
– The Tina run in square when Pitbull comes on (booty, booty, booty, everywhere)
REPEAT
*RUN the outside of the lot*
Thunderstruck (High knees in place, every time you hear “thunderstruck” do a burpee)
*RUN the outside of the lot*
Exs & Ohs (On back with leg and arms extended in a X position, lift arms & legs several inches off the ground, when the song says Ohs, Pax pull legs and arms into chest, when the song says Ex’s they extend out into the X position.)
Thang Part 2: Lotto Abs
Pax took turns going up to try their luck at the Lottery of Abs. Roll the dice and draw from the bucket. The number on the dice is multiplied by 10 and the card reveals the exercise. Pax completes the exercise together.
Options included:
Flutter Kicks, Big Girl Sit-ups, Heels to Heaven, Bicycle (Freddie Mercury), Box Cutters, Boat Canoe, LBC’s, Dying Cockroach
Name-O-Rama
COT: