- Beatdown: On the Fence
- Beatdown Date: 04/18/2023
- QiC: Bluff
- Number of Pax: 7
- Pax Names: Blades (respect), Bluff, Breezy (respect), Helium, Scrabble, Tag-A-Long, Tiny Boots (respect)
- Number of FNGs:
Warm Up: Good mornings, Toy Soldiers, Jumping Jacks in cadence, Run the pickle.
60 Second Intervals:
- ABS
Butterfly Crunches, Oblique V-ups Right, Reverse Crunch, Oblique V-ups Left, Leg Lift/Scissor combo
Run Pickle - LEGS
Abductor squat left, Abductor squat right, Plie Squats, Curb Squats or Calf Raises, Monkey Humpers
Run Pickle - ARMS (with weights)
Bicep X’s, Hammer Curls, Halos, Pushups, Shoulder Raises
Run Pickle
AB Ladder to 12
Move the Water with Hallelujah rests
Stretch: Child’s Pose to Cobra, Butterfly stretch
COT: “Don’t be afraid to take the first step, because it could be the beginning of many great things.”