01/29/2025 - rosewater - Body-weight Beatdown

AO: Rosewater

When: 01/29/2025

QIC: Songbird

PAX:

Number of Pax: 3

Number of FNGS: 0

Pax Names:

Tex, DIY, Songbird


BackBlast:

I wanted to have a no-weights beatdown for today, so here’s what we did, including some qualifiers for the FiA Olympics again!

First we stretched it out with:

  1. Squat to fold
  2. Side lunge reach over
  3. Lunge to half split
  4. Worlds greatest stretch
  5. Cat cow
  6. Downwards dog to upwards dog
  7. Plié squats – all the way down then up onto tiptoes
  8. 90/90s

Then we did some Warm ups together:

20 Punches (L/R)

20 (abbreviated) Heismans (L/R)

We then started the Thang with Jump-roping for qualifiers.

After that we went into an Arm-ageddon (arm series), making sure NOT TO PUT OUR ARMS DOWN!!!!

20 arm circles forward

20 arm circles backward

20 outstretched arm pulses up

20 outstretched arm pulses down

20 front seal claps

20 back seal claps

20 overhead claps

20 helicopters

Next was Around  the World (leg series).

10 right forward lunges

10 right side lunges

10 squats

10 reverse Right lunges

10 reverse left lunges

10 jump squats

10 left side lunges

10 left forward lunges

Then we did the below exercises for 45 sec on, 15 sec off:

Monkey humpers

Pendulum squats

Imperial walkers

Boy bands

Curtsy lunges

Finally we had just enough time to finish with the hand release w. shoulder tap push-ups qualifier, as well as the American pie sit-ups qualifier.

COT:

Psalm 32:8

    [8] I will instruct you and teach you in the way you should go;

        I will counsel you with my eye upon you.

We don’t have to worry about figuring out ourselves all the answers and exact right thing to do all the time, we have a God who loves and teaches us (patiently!), and WILL guide us with His LOVING, caring eye on us, watching out for us!! May that be a comfort to us and bring us peace no matter what we face!

Pictures:

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