- Beatdown: Nightcrawler
- Beatdown Date: 12/07/2020
- QiC: Pandora
- Number of Pax: 9
- Pax Names: 6 Feet, Bluff, Bon Voyage, Dipstick, Fullback (respect), Mapquest, Miller (respect), Pandora, Phelps
- Number of FNGs:
Warm-up
- Butt kickers, jumping jacks, high knees, toy soldier, hip flexor to quad stretch
- Side to side inner thigh stretch, hamstring stretch
THE THANG
We danced our way through the wintry night to the Nutcracker Suite music as we did a “ Barre” workout using our picnic table
We started in 1st position /open collar bones/tummy/kegal/Lengthening spine
30 of Each in 1st position
- Front/back
- Front/back in ½ circle
- Slide to side
- Slide to side and lift
REPEAT other side
30 of each in 2nd position squat
- up/down full range
- Pulse up/down
- 1” down/up slow
- Lift lower heels full range
- Lift lower heels puls
- Lift lower heels 1” up/down
30 of each
- Curtse lunge with pulse
- 2nd position
- Alternate curtsy lunge to foot to side of knee
- Alternate curtsy lunge ½ circle to fron
- Repeaters
- Alternate curtsy lunge to Straight leg raise lift
REPEAT Other side
ABS/CORE
On side knees bent tricep flexion to extension with twist x 15
Heels to Heaven x 30
Dead Bug x 30