- Beatdown: Pool Together
- Beatdown Date: 07/24/2023
- QiC: Scrabble
- Number of Pax: 7
- Pax Names: Gelato, Gerber (respect), Heirloom, Mapquest (respect), Rah Rah (respect), Urchin
- Number of FNGs:
Every last bit of this workout was “borrowed” from another Q and used here since A) I liked the exercise, B) I was too lazy to come up with something original and C) reinventing the wheel isn’t in my wheel house.
Warm up
- Good mornings: 10 single count
- Jumping jacks: 10 in cadence
- Butt kicks: 20 hard count
- High knees: 20 hard count
- Elbow to knee: 10 hard count
- Run the pickle
5 burpees
7’s: lunge front or back (2 sides = 1) & push-ups
- Early finishers can hold plank or squat or do jumping jacks
5 burpees
Suicides x 2: squat jumps, jumping jacks
5 burpees
Glute fiesta: 30 seconds each on same side, then switch to the other side
- Donkey kick
- Straight leg back
- Fire hydrant
- Straight leg out
- Rainbow
5 burpees
Water: 45 seconds
- Push up
- Push down
- Push front
- Push back
5 burpees
Abs: 30 seconds each, rest, then 45 seconds each
- American hammer
- LBC
- Plank
Cool down/stretch