- Beatdown: Book Drop
- Beatdown Date: 06/13/2023
- QiC: Mary Lou
- Number of Pax: 14
- Pax Names: Activia, Boone, Fixer Upper, Forrest, Frito, Keeper, Mary Lou, Native, Palate, PGA, Sassy, SUP, Zia, Zeppelin
- Number of FNGs:
Warm Up:
JJ in cadence, high knees, butt kickers. Good mornings into runner stretch series in each side.
Thang: Tabata :20/:10 x4
Set 1.
Hand 2 hand swings
Two hand swings
Tuck up sit ups
Set 2.
Alt lunges (w/weight)
Goblet squats
Sprinter sit ups
Set 3.
Bird dog tricep kick backs
Surrender squats with weight held straight in front
Snack pass forward
Set 4. (Static/kinetic)
Lunge/lunge hold
Plank/push-ups
Mt climbers/burpees
Rest!
Final push 5 min EMOM: with weights
Snack pass out x5
Oil Derrick right x5
Oil Derrick left x5
Bent over row x5
COT
6/13 is national random act of light day. Bring light to the darkness by surprising someone with an act of kindness.
“There are two ways of spreading light: be the candle or the mirror that reflects it.” Edith Wharton
Matthew 5:14-16
“You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.”
Thanks for joining me this morning!
Mary Lou