Did you know March 11th is the 70th day of the year? Ok, no, it’s not a well known fact, but it was still the perfect number to base a beatdown off of! High reps are magic. But first, we had to have a Welcome Party for the big day!
Welcome Party (start 10 minutes before beat down):
Song Push Up by French Montana: Do everything in 8 counts. Slow push ups (down 2 up 2). Single push ups. Hold Plank. Plank Jacks. Mountain Climbers. Shake it out. Rinse and repeat. You should get through 3 cycles before song ends.
Song Hair Up: Jumping Jacks. When you hear HAIR UP do a burpee. It makes for 18 total.
Once the party was over, we did an active warm up with a reverse Indian Run. PAX in the front of the line peels off and does 10 standing mountain climbers while group continues to mosey around the parking lot. Once exercise is complete, runner catches the back of the line and shouts 6. New leader peels off and does the same etc. We did 1 large lap around the parking lot and everyone was warm. I mean- we were already warm from the Welcome Party, but we were extra warm.
The THANG:
70 Hack Squats (narrow squat with heel raise at the bottom)
SPRINT DOWN WALKWAY AND BACK
70 LBCs
SPRINT DOWN WALKWAY AND BACK
70 Bicep Curls
Jog a big lap around the parking lot
70 Frog Hops with Knee Raise Twist (can take hop out and just do squat with a knee raise)
SPRINT DOWN WALKWAY AND BACK
70 Bicycles (each leg, so 140 total)
SPRINT DOWN WALKWAY AND BACK
70 Side Lying Front and Back Toe Taps (each leg)
Jog a big lap around the parking lot
70 Single Leg Squat Hops
SPRINT DOWN WALKWAY AND BACK
70 Flutter Kicks (each leg, so 140 total)
SPRINT DOWN WALKWAY AND BACK
70 Overhead Press
Jog a big lap around the parking lot
That brought us right up to time. We circled up and prayed for Rise Up’s daughter and for her continued recovery. Prayers for Chocolate Chip and her ankle recovery. Continued prayers for Diggity Dogg’s daughter staying healthy, and continued prayers for Bourbon. So thankful for each of these ladies. It was a great way to kick off the week. Happy Monday. And happy 70th day of the year!
Originally posted to FiA Nation