- Beatdown: Moneypenny
- Beatdown Date: 03/05/2022
- QiC: zeppelin
- Number of Pax: 13
- Pax Names: 6 Feet, Boone, Daisy, Frito, Fullback (respect), Half Pipe, Mapquest, Miller (respect), Nitrous, Tuck, Western, Wilson
- Number of FNGs:
We gathered for the disclaimer and then started off on our moving warmup. Some knee to chest, inchworms, lunge twist, toy soldiers and then jog to the stairs. At the stairs we did 5 jump squats, 10 squats, 20 squat pulses and then ran the stairs. Then 5 lunge jumps, 10 lunges, 20 lunge pulses (all HC), then ran the stairs. We did whole thing 2x. Then lunge walk to the fence, jog to the pavillion to grab a rock. Now some arms: 5 overhead press, 10 triceps, 15 row, 20 bicep curls, run the hill, then rinse and repeat. Headed to the benches for single-leg work: 5 SL squats, 5 bulgarian split squat, 5 SL RDLs, 5 step ups, run the hill, rinse and repeat. Jogged back to the senior center, grabbed another rock and our mats and circled up for weighted core. 5 tall kneel halos, 20 bridges, 10 HC woodchopper, 20 HC knee repeaters, 10 HC lunge twist, 20 mountain climbers, repeated that whole series again. Finished with some stretching and the COT. Thanks for joining me!
“The only difference between the villain and the hero is the villain has been hurt by the world and wakes up everyday and asks ‘how am I going to get back at you’ and the hero has been hurt by the world and wakes up everyday and asks ‘how am I going to stop that from happening to someone else’. – Donald Miller