- Beatdown: Book Drop
- Beatdown Date: 02/28/2023
- QiC: Zia
- Number of Pax: 10
- Pax Names: Boone, Fixer Upper, Forrest, Frito, Macklemore, Mary Lou, Native, Sassy, Zia, Zeppelin
- Number of FNGs:
JJ in cadence 15
toy soldier in cadence 10
phelps, arm circles to loosen shoulders
Devil’s Route 66 – 5 lightposts, run to first do 2 reps of exercise, back to start, then run to second lightpost do 4 reps, then back to start. Rinse and repeat for 5 light posts. Reps are 2-4-8-16-36. Exercises were plank shoulder taps for first round then tricep dips for second.
HIIT: 4 exercises for 35 seconds each then 30 second rest. Repeat set 3x then change the set exercises and do another set 3x.
set 1: shuffle squats, jump lunges, arms out high knees, monkey humpers
set 2: Tony Hawks, burpee with 2 push-ups and 4 plank jacks, bootstrappers, mountain climbers
End with ring of fire c-sit ab hold while pax complete 15 HC ankle biters