- Beatdown: On the Fence
- Beatdown Date: 10/25/2022
- QiC: Bluff
- Number of Pax: 7
- Pax Names: Bluff, Breezy (respect), Crisco (respect), Helium, Hootie (respect), Van Gogh (roar), Walkman
- Number of FNGs:
- 5 Minute Warm Up (Hot mess, on your own!)
- Run the pickle
Break into groups of 2 for station work – 4 exercises @ 1 minute each
STATION 1: Medicine Ball
- Burpee Squat Thrust
- Big Girl Sit-up with Medicine ball pass (hands to ankles)
- Halo Squats
- American Hammers
STATION 2: Glutes
- Curtsey Lunges with side kick (right)
- Curtsey Lunges with side kick (left)
- Glute Bridge marches (keep that booty UP)
- Calf raises
STATION 3: Weights
- Bicep curls
- Upright rows
- Side-lunge squat with weight (right)
- Side-lunch squat with weight (left)
STATION 4: Abs
- LBCs
- Circle crunches right
- Circle crunches left
- Plank
STATION 5: Arms
- Push the water: FORWARD | BACKWARD | UP | DOWN
- Whew!
FINAL BURN:
- 25 Deadbugs (HC)
- 20 Supermans
- 15 Bird Dog crunches
- 10 Pushups
- 5 Squats