- Beatdown: BYOB
- Beatdown Date: 01/15/2025
- QiC: Blades
- Number of Pax: 5
- Pax Names: BeeBoop, Blades (respect), Breezy (respect), Duckie (respect), Freestyle (respect)
- Number of FNGs:
Super cold and windy but showed up! This workout is a recycled pick by Bluff in 2022. It is designed to have stations but we circled up with choice of medicine ball, kettlebell or weights in the middle. We ran out of time for the Final Burn.
Warm up – 2 swift walks around the pickle to keep warm.
Break into groups of 2 for station work – 4 exercises @ 1 minute each
STATION 1: Medicine Ball
- Burpee Squat Thrust
- Big Girl Sit-up with Medicine ball pass (hands to ankles)
- Halo Squats
- American Hammers
STATION 2: Glutes
- Curtsey Lunges with side kick (right)
- Curtsey Lunges with side kick (left)
- Glute Bridge marches (keep that booty UP)
- Calf raises
STATION 3: Weights
- Bicep curls
- Upright rows
- Side-lunge squat with weight (right)
- Side-lunch squat with weight (left)
STATION 4: Abs
- LBCs
- Circle crunches right
- Circle crunches left
- Plank
STATION 5: Arms
- Push the water: FORWARD | BACKWARD | UP | DOWN
- Whew!
FINAL BURN:
- 25 Deadbugs (HC)
- 20 Supermans
- 15 Bird Dog crunches
- 10 Pushups
- 5 Squats
COT: in the meantime: “In the meantime” means during the time between two events, or while something else is happening Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.