11/26/2021 - hideout - Black Friday Beers
AO: The Hideout
When: 11/26/2021
QIC: Inspector Gadget
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Prada, Switchback & IG
BackBlast:
Being it was Friday after Thanksgiving I wasn’t sure if anyone was going to show for the beatdown so Prada & I had a back up plan to just run/walk if no one showed. I was pleasantly surprised when Switchback showed up for her first ever 5:30a beatdown. I had a Tabata planned where we spelled out “Black Friday Beers” & did each exercise for 30 seconds with a 12 second rest. We ran a lap after we spelled each word.
I was still dealing with vertigo symptoms so I had to modify a little & we only got to run through all the exercises once but we finished up the beatdown time by running/walking a half mile with Prada. After the beatdown we all went to Reformation Brewery to meet up with some of the F3 guys and actually enjoy some Black Friday Beers & coffee. Lots of coffee.
Exercises were as follows:
B- Bicep Curls
L- Lunge walk
A- Around the Worlds
C- Curtsy Lunges
K- Kangaroos
F- Front raises
R- Reverse lunge with a front kick (right)
I- Imperial Walkers
D- Dollies
A- Ankle Biters
Y- Y raises
B- Big Girl Sit Ups
E- E2Ks
E- Eagle Wings
R- Reverse lunge with a back kick (left)
S- Sumo Squats
