02/08/2023 - den - 7 of Diamonds

AO: The Den

When: 02/08/2023

QIC: Partly Cloudy


Number of Pax: 17

Number of FNGS: 0

Pax Names:

Guac, Megaphone, Hallmark, Chocolate Chip, Dr. Doolittle, Choo Choo, Rapunzel, Shrinky Dink, Spartan, Caliente, Straight Shooter, Whole Coconut, Belles, Aquamarine, Cherry Vanilla, Wonder Woman


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

14 Scarecrows

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!


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