07/02/2021 - hideout - Made in the USA

BackBlast:

The weather wasn’t that great today & a lot of ladies are traveling or out of town on vacation already but I still had 3 PAX join me for some Friday beatdown fun. 2 PAX (Domino & Venelope) got in some pre-beatdown walking but left just before the beatdown fun started.

We warmed up with arm circles forward, arm circles backward, Toy Soldiers (IC), Through the Tunnels (IC) & High Knees. After the warm up we got started on the Thang. The Thang was a Tabata spelling out “Made in the USA” where an exercise was assigned to each letter. We completed as many reps as possible of each exercise in 45s with 10s in between each exercise. We took a lap after we spelled each word. We got through “Made in the USA” twice & got in 1.5 miles too.

M – Monkey Humpers

A – Around the Worlds

D – Dragon Wings (Seal Claps with Weights)

E – Elbows to Knees (E2Ks)

~Take a Lap~

I – Imperial Squat Walkers

N – Newton’s Cradle

~Take a Lap~

T – Tricep Kickbacks

H – Heisman’s

E – Eagle Wings (Lateral Raises)

~Take a Lap~

U – Unicycles

S – Superman’s

A – Ankle Biters

~Take a Lap~

We finished up right at 6:15 but all the ladies stuck around for about 5 minutes of stretching then we took our picture & circled up for a quick prayer & NOR.