- Beatdown: Saved By The Bell
- Beatdown Date: 05/27/2022
- QiC: Crisco
- Number of Pax: 5
- Pax Names: Crisco (respect), Forrest, Helium, Hootie (respect), Sonoco
- Number of FNGs:
Disclaimer & Warm up: Good mornings, toy soldiers, arm circles, JJ,
- walk w/weights around the pickle stopping half way around to do 3 manmaker burpees (w/push up/renegade row & oh press – Q initially forgot the push up & thanks to Helium who so graciously reminded us by asking, “Aren’t we supposed to do a push up?”) Pax completed 3 manmaker burpees & continued on, w/3 more when we get back to our mats
The Thang:
60-45-30
4 exercises: 60 sec of each, 45 sec of each, 30 sec of each
Round 1:
Weighted Squats
Front raise
Weighted Hillbillies
Burpees
Round 2:
Kettlebell swings
Tricep kickback or extension
Weighted Imperial Walker hc
Jump rope
Round 3:
Dead Lifts
Lateral raise
Weighted American Hammers
Jump Squats
Round 4 – 1 min of ea due to time
LBC’s
R Weighted/Kneeling Windmill (weight in same hand as knee is up)
L Weighted/Kneeling Windmill (weight in same hand as knee is up
COT: “Most big, deeply satisfying accomplishments in life take at least five years to achieve. This can include building a business, cultivating a loving relationship, writing a book, getting in the best shape of your life, raising a family, and more.
Five years is a long time. It is much slower than most of us would like. If you accept the reality of slow progress, you have every reason to take action today. If you resist the reality of slow progress, five years from now you’ll simply be five years older and still looking for a shortcut.” ~James Clear
Name O Rama