First Beatdown of the year and we had to keep the intensity up after a great end to last year and what better way to start the new year then bring out the girlfriends, which I think they had put on a few extra holiday pounds or maybe that was just us. Seven PAX including a new man (Ace Ventura) got ready to start 2021 with a classic beatdown with the girlfriends along for the ride.
Half lap mosey
Reverse Sun gods
6 sets of five exercises, followed by a 30 second sprint. 30 seconds of each exercise, followed by 15 second rest. 20 second recovery after each set of 8 exercises.
Set 1: Round Houses, Leg Raises, Merkins, Step ups, Curls, Run
Set 2: Snatch, LBCs, Derkins, Box Jumps, Skull Crushers, Run
Set 3: Shoulder Flips, American Hammers, Dips, Lunges, Bent Over Rows, Run
Set 4: Cement Mixer, Big Boy sit ups, Diamond Push ups, Speed skaters, Upright Rows, Run
Repeat (we made it through all four sets and then repeated sets 1 and 2.
J-Los from Skynyrd
Windshield Wipers suggested by Suarez
Ranger Merkins suggested by Script Kiddie
Mountain Climbers – Ace Ventura
American Hammers – Schneider decided to go all in and do 25
Nolan Ryans – Buckeye
Leg raises – Lightweight
Then on to the Count and Name-o-rama and welcoming the newest PAX to firehouse – Ace Ventura glad to have him there
Pray to close out the BD and some of the PAX headed out to do our civic duty and vote in the Run off election.
No Post Beatdown run due to injury and voting but looking forward to getting back into running and hopefully adding a new PAX or to to come along for the run fun.