- Beatdown: Three’s Company
- Beatdown Date: 06/22/2021
- QiC: Breezy
- Number of Pax: 10
- Pax Names: Bluff, Bon Voyage, CDL, Crisco (respect), Granola, Helium, Hootie (respect), Phelps, Sparrow
- Number of FNGs:
To honor my son (strength and conditioning coach) and future daughter-in-law, I asked them to choose the exercises we did. MOST of them used weights, but there was also core at the end. We did 4 different groups of exercises with 2 rounds each. The first set at 50 seconds, the second set was 40 seconds.
Group 1
LEGS – Rear Foot elevated split squat (or staggered-stance Romanian Deadlift) – Michael
LEGS – KB cleans (or weights) – swing from the ground and flip to shoulder – Michael
ARMS – Bent over row – Juny
ARMS/SHOULDER – Hammer curl to press – Juny
Group 2
LEGS – Isometric lunge hold (back knee 2” above the ground) – Michael
LEGS – KB (or weights) goblet squat – Michael
ARMS – Floor press – Michael
ABS – Leg raises – Juny
Group 3
LEGS – Split squat (kneel with one knee on the ground) then raise back knee up and down keeping body perpendicular to the ground) – Michael
LEGS – walking lunges – Michael
ARMS – Lateral raises – Juny
ARMS – shoulder raise 30’s – Juny
Group 4
LEGS – Reverse lunge – Juny
Glute – Hip thrusters (with head or feet on bench). With or without weights – Juny
Whole Body – Clean squat and press (KB or weight) – Michael
ARMS/SHOULDER – KB (or weight) shoulder press – Michael
Ended with Core (45 seconds each) – All Juny!
Dead Bugs
Russian twist
V-ups
Side Planks
Pilates hundred
Plank
COT
I didn’t really have a COT but ended with a Be Good.. and Make Good Choices!