Deck of Death, Top Gun, and Bat Wings
Another rainy and cold Friday morning did not stop 7 PAX from joining me at #the_hideout today. We took cover near the back doors and made good use of the space with this workout. We warmed up with some arm circles, jogging in place, and then windmills in cadence while I explained the beatdown.
Deck of Death exercises included:
Bay City Scissors (taken from F3 lexicon), which are scissor kicks with four movements equaling a count of one (right leg up/left leg down, left leg up/right leg down, right leg cross over left/left leg cross over right);
Around the Worlds
In between rounds we jogged the whole covered walkway and back to start next round. We did our fair share of each exercise over the four rounds.
Then we moved on to Top Gun – leg version. After seeing it in action at Thursday’s Foxtrot beatdown with Partly Cloudy, I knew it would be a good one with legs too! This also came from F3 lexicon. So 10 minutes of cycling through 5 different exercises with 10 reps each, and at the end of each minute PAX would enter the “danger zone” and stop the exercise to do 5 star jumps. The exercises included:
Squats, Hillbillies (sets), alternating lunges, fire hydrants (5 each leg each time through), donkey kicks (5 each leg each time through).
We finished the beatdown with Bat Wings and added Morroccan Night Clubs at the end after the overhead claps.
So glad these ladies joined me and powered through this one like champs!