
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:
- Squat to fold
- Side lunge reach over
- Lunge to half split
- Worlds greatest stretch
- Cat cow
- Downwards dog to upwards dog
- Plié squats – all the way down then up onto tiptoes
- 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!