17 PAX at the Den today!! I love it when so many of my friends come out to play. We love having Megaphone, Whole Coconut, and Guac back with us at Beatdowns. I love each and everyone of these smiling faces in this photo. There was a lot of chatter and laughter, but we pulled it together for a good, solid workout.
We warmed up with arm circles, leg swings, and fast feet. Then we did a couple of rings of fire with warm up moves like butt kicks, jumping jacks, and jump ropes.
Once warm, we started our 7 of Diamonds:
4 cones were set up in a diamond. We ran to the first cone, did 7 of an exercise, ran to the second cone did the same exercise with 7 reps, ran to the third cone did 7 reps of the same exercise, and ran back to the mats (last cone) for 7 more reps. Then we did it again with the following reps/exercises:
7 Bicep Curl to Wide Bicep Curls
14 Superman Squats
21 Monkey Humpers
28 Raggedy Anns
21 Curtsy Lunges
7 Tricep Kickbacks
We held plank once we were done with each round until everyone finished and we could stay together. We wrapped up with a couple adhoc rings of fire and Abs. Then we took another lap around to collect cones, and stretched.
We snapped a big pic, circled up close to pray, and did our name-o-Rama!
It was a great Tuesday!