- Beatdown: BYOB
- Beatdown Date: 05/18/2022
- QiC: Crisco
- Number of Pax: 3
- Pax Names: Phelps, Wilson
- Number of FNGs:
Disclaimer/Warm Up and a rundown of Wilson’s unfortunate events (happened before she even arrived at the workout)
Good mornings, toy soldiers, arm circles forward/back, Slow butt kickers, run the pickle
The Thang: Jump Rope/Squat ladder:
100 jump ropes/10 squats. 90 jump ropes/9 squats, etc all the way down to 10-1
Divide into 2 groups
Group A does exercise while group B travels; swap
Since there were only 3 of us we did 1 min of arms, then the traveling exercise
Group A | Group B |
Elbows by side loop around wrists; pull apart | Monster walk |
Arms straight out/pull part | Lateral walk |
Arms straight out pull apart diagonal L | step-squat-step |
Arms straight out pull apart diagonal R | Lunge walk |
Arms overhead pull part | Monster walk |
Table top w/ band around wrists; tap forward then side L | Lateral walk |
Table top w/ band around wrists; tap forward, then side R | step-squat-step |
ABS:
45 second work/ 20 sec rest
Plank to bear (band around arches of feet)
Penguin Crunch (band around wrists, overhead, move body side to side)
Staggered leg lower (band around ankles, keep tension, lower one leg, lift, alternate)
R Leg Standing Obliques (band around arches of feet) – reach knee up as high as you can to same elbow
L Leg Standing Obliques
COT: Before you ask, “What should I do today?” Ask yourself, “What should I remove today?” Create the space you need to succeed. ~ James Clear
Name O Rama