14 PAX at Foxtrot this for a lovely Saturday morning Beatdown! It was sunny and hot, but we had a really nice breeze that made me feel like Fall is on the horizon. (Let’s be real, fall is not on the horizon, but it was nice to dream about it for a few minutes.)
We warmed up with stretches and a few exercises in cadence, like TTTs, Toe Taps, and Butt Kicks. Then we got started on The Thang:
7 of Diamonds
I had 4 cones set out in a rough diamond shape. PAX ran from cone to cone doing 7 reps of each exercise. Our second time around we did 14 reps. Our third time, we did 21 reps. Then 28 reps. Then we counted back down, 21, 14, 7. So we went around the diamond a total of 7 times. The first cone was Tricep Dips or Kickbacks. The second cone was bear squats. The third cone was Sumo Squats, and the last cone was Flutter Kicks. Many ran, some walked between cones. So, for those that finished first, they ran a lap and then did an AB Ring of Fire. Everyone did LBCs and we passed around 4 Bourbons.
Once everyone was back, we moved on to Armageddon:
25 Arm circles forward
25 Arm circles backward
25 Around the worlds
25 Press Together
25 Overhead Press
The key here is not to drop the arms in between. Feel the burn!
Next up was Legs Around the World:
10 Right Forward Lunges
10 Right Side Lunges
10 Right Reverse Lunges
10 Left Reverse Lunges
10 Jump Squats
10 Left Side Lunges
10 Left Forward Lunges
We finished up with another Ring of Fire with Abs – doing Russian Twists and passing around 3 Boat Canoes.
Everyone worked really hard. It was great to see some new faces and name 3 FNGs! We wrapped up with prayer, our Name-O-Rama, and coffeteria. It was a great start to the weekend!