- Beatdown: Peak of the Week (POW)
- Beatdown Date: 01/10/2024
- QiC: Fullback
- Number of Pax: 6
- Pax Names: Dopey, Maple (respect), Miller (respect), Nitrous, Teatree (respect)
- Number of FNGs:
Recycled workout from Tiny Boots: 12/28/22 – We Smell Coffee
Warmup:
I used my own warmup since we were freezing and needed to get a move on. We moseyed around the parking lot as I showed the PAX each of the 8 exercises we would be doing. Then back at the shelter we did Jumping jacks, high knees , toy soldiers, and then stretched whatever we needed to stretch.
The Thang:
Kraken This mythical beast of a routine that resembles an octopus consists of 8 stations set around a large circle, each with an exercise. PAX spread out across the stations (or stay together if small group), complete the specified exercise, then run or walk the outside of the full circle past the station they just completed, to the next station (so a full circle + 1 cone). PAX continue around the circle.
– I lowered the reps as they ran out of time at Tiny Boots Q! Italicized words are my changes.
1st round 15 reps
2nd round 10 reps
Exercises:
- Blast off pushups ( yes do the pushup!)
- Dips
- Weighted Ball Slams
- Drunken Mtn Climbers while with hands balancing on medball HC
- Lat Pullovers
- Stiletto Squats (both heels on curb)
- Sparky Crabs HC
- Plank Jacks
Next – Ab work
- 15 sec plank /15 reps Big Girl Situps
- 30 sec plank / 30 reps American Hammers EC
- 45 sec plank /45 reps Ankle Biters EC
- 60 sec plank / 60 reps LBCs
THEN work your way back down! We only made it up to the 60 sec plank and called it a day..
COT: Read this one this morning!!! If tacos can fall apart and get messy but stay hot and still be amazing then so could you!!