10/20/2020 - hideout - Death by 20
AO: The Hideout
When: 10/20/2020
QIC: Shrinky Dink
PAX:
Number of Pax: 9
Number of FNGS: 0
Pax Names:
Chop, Solo, Happy Trees, Professor, Journey, True Crime, Zzzzs, Certified
BackBlast:
It was another cool fall morning at #the_hideout with some amazing ladies! Nine of us came together to get it done. In planning for this beatdown, I thought 20 reps of most exercises was a good number and today is the 20th so I think it worked – Death By 20!
Warm up – We did some arm circles, Michael Phelps, and then did some Toy Soldiers IC. To warm up a little more we did jump ropes for about 20 seconds. Then we got into The Thang.
The Thang- So when I Q I like the whole body workout idea so I chose 5 exercises for each round and had 4 rounds (Abs, Legs, Cardio, Arms). Rep counts were 20 for each exercise and sets were counted for the ones it made sense to do it that way. After each round we ran a lap.
Round 1 – Arms
Push Ups, Y Raises, Hallelujahs, Hammer curls, Tricep Pulses (rather than a full kickback, you hold the weights behind your back with arms straight and push away from your body)
Round 2 – Legs
Crockpot squats, curtsy lunges (sets), calf raises, dead lifts, monkey humpers
Round 3 – Cardio
Mountain climbers (sets), kangaroos, plank jacks, seal clap jacks, toe taps (sets)
Round 4 – Abs
Bourbons, Cross-leg crunches (10 each side), Leg lifts, crunchy frogs, box cutters
We went through the whole thing once and then started the 2nd time, taking out the Abs round (by Pax vote). We had time to go through the first 3 and do a lap at the end. With a couple minutes left we each chose 2 of the Abs to repeat, then stretched, did COT and NOR and headed out to spread some kindness in the world today in honor of Ellie!
Pictures:
