Ciabatta Rewind
AO: 5andDime
BeatDown Date: 08/12/2021
PAX:
Number of Pax: 15
Pax Names:
Casket, Huckleberry, EZ Pass, Fish-n-Chips, Badger, Animal House, Wonka, Silver Bullet, Cash Back, Nomad, Walt, Red October, Rip Chord, Stoner
Number of FNGS: 0
FNG Names: NA
QIC: Picket Fence
Introduction
Summoning the pain of a previous Nomad beatdown from month’s gone by, we embark on a quest to tackle work…..30sec’s at a time.
Warm-O-Rama
Mosey to Warmup area.
Arm Circles
Weed Picker
Copperhead Squat
Side Straddle Hops
Mosey to Splash Pad for The Thang
The Thang
3 rounds of 30sec work (amrap) & 15sec break. 6 exercise per station. 2 stations with a quick mosey around the block between station 1&2.
Station 1:
1) Box Jumps on the retaining wall
2) Merkins
3) Single leg hip thrust (leg on the wall)
4) ” ” with opposite leg
5) Mountain Climbers
6) Seal Jacks
Slow Mosey around the block to loosen up
Station 2:
1) Drop Squat (hands to the ground)
2) Push aways (butt in the air – push head to your hands)
3) Left Leg Lunge – no foot movement
4) Right Leg Lunge – ” ”
5) Plank
6) Apollo Ono’s (ran out of time to complete this exercise)
Mosey back to Flag for 2 min of Mary
Circle of Trust
Prayers for healing and relief for Dutch Oven and for quick recovery for Backdraft daughter. Prayers for families, teachers, and community as we navigate the new school year.
Naked Man Moleskin
Solid showing by the pax! Beautiful morning to celebrate life 30sec at time.