- Beatdown: BYOB
- Beatdown Date: 04/26/2023
- QiC: Tiny Boots
- Number of Pax: 6
- Pax Names: 6 Feet, Bookworm (respect), Breezy (respect), Heirloom, Wilson
- Number of FNGs:
4/26/23
Disclaimer and Warm Up: Good mornings Toy soldiers, arm circles/phelps, skipping, side-shuffling across short side of parking lot
The Thang:
Dora (w/ mini band)
Partner 1 completes band exercise, keeping count, while Partner 2 completes carries weights walking backwards down & back in the the large parking lot
Swap; partner 2 picks up where partner 1 left off until all reps are complete
100: Marches w/ pause to focus on balance (band around feet) HC
200: Standing clamshells (band around thighs)
300: Side to side step (band around ankles) + lateral open/close band around wrists HC
5 x 5 – band around wrists – Complete 5 exercises, 5 reps, 5 times (the REAL Triple Nickel!)
- Palms in & out
- Palms up in and out
- Big Clockwise rotations w/ tension
- Big Counterclockwise rotations w/ tension
- Flexion (keep tension on band, arms out front, raise arms up and down)
Abs: 1 min rounds
Overhead hold 1 weight,1 weight in suitcase hold, banded march
Swap hands repeat march
Goblet Hold w/ banded march
Offset Load w/ suitcase hold (hold 1 weight, other arm out for balance) banded march
Swap hands, repeat march
Woodchops L
Woodchops R
COT Saw this pop up in my facebook feed from 8 years ago, and it’s still true. “People don’t care how much you know, until they know how much you care.” Grace AND Truth
Name O Rama