- Beatdown: Double D
- Beatdown Date: 10/27/2023
- QiC: Tag-A-Long
- Number of Pax: 7
- Pax Names: Bon Voyage, Fullback (respect), Gerber (respect), Mapquest (respect), Road Runner (ROAR), SUP
- Number of FNGs:
I started with the disclaimer and went right into our warmup:
10 of everything: head circles, 10 shoulder rolls, 10 arm circles forward/back, 10 windmills, 10 potato diggers, and finished with each pax member counting 10 j.jacks 70 jacks later; we were nice and warm.
The Thang: 40 seconds of work followed by 20 seconds of rest x 2
- Arnold presses with heavy weights
- skull crushers with a bridge lift
- reverse grip back row
- rinse and repeat
AMRAP 4 MINUTES: 5 burpees 10 deadlifts
Back to Tabata, 40 seconds of work, 20 seconds of rest x2
- walking lunges with weights
- weighted squat with bicep curl
- donkey kicks with weights behind the knee
- rinse and repeat
4 Minute AMRAP: 20 Hallelujahs – 10 push-ups
back to Tabata 40/20
- LBCs with weight
- scissors
- glute bridge with weights
- rinse and repeat
4-minute AMRAP: 5 big girl sit-ups, 10 mountain climbers
We had time for one more exercise. The Pax chose between the Upper Body or lower body and the Lower Body was almost unanimous. We did interval sprints with different increments. Yay! When they found out that the upper body was bear crawl everyone was happy.
COT: Every day may not be good, but there is something good in every day.
Finished with NamaRama