- Beatdown: BYOB
- Beatdown Date: 09/13/2023
- QiC: Tiny Boots
- Number of Pax: 11
- Pax Names: 6 Feet, Blades (respect), Bookworm (respect), Breezy (respect), Duckie (respect), Freestyle (respect), Major, Parkway, Slipstitch (respect), Zeppelin
- Number of FNGs:
Disclaimer & Warm Up
Warm up exercises on pavement: choose your order 20 sec warm up /10 sec rest x 10
Good mornings
Toy Soldiers
Windmills
Arm Circles
Inch Worms
Phelps
Jumping Jacks
Shoulder rolls
Butt Kicks
High Knees
The Thang:
Tortoise and the Hare BOMBS
Divide into 2 groups – Move out to the Ambergate Dr
Group 1 starts walking backwards w/ weights, while Group 2 does reps while stationary. Once those reps are complete, Group 2 walks to catch up to Group 1. Group 1 then does their reps stationary while Group 2 walks backwards w/ their weights. Group 2 completes reps then walks to catch up to Group 1.Continue to flip flop until complete the total reps for each letter before moving to the next letter.
B – Burpee Thrusters – 5 hc
O – OH March – 10 HC
M – Mountain Climbers – 15 hc
B – Bicep Curls – 20
S – Squats Pulses – 25
Complete until time runs out
COT: “I do not at all understand the mystery of grace – only that it meets us where we are but does not leave us where it found us.” ~ Anne Lamott
Name O Rama