- When: 4/3/17
- QIC: Bowzer
- The PAX: Bowzer, Snuffy -respect
- 2 Pax arrived in the balmy gloom of Friendship fountain for a Beatdown of epic proportions.
As the runners of Kessel geared up with their glow in the dark outfits and hobbit feet shoes, YHC and Snuffy drug out our coupons for what has now been dubbed Venice Beach!
After a brief warmup of LBAC f and back we jumped right into it.
The Thang
2 1/2 sets of the following. Amap for 60 seconds with 20 seconds of rest after each exercise. After each set we power walked around the fountain.
1.SQUAT AND DUMBBELL SHOULDER PRESS
2.WALKING DUMBBELL LUNGE AND HAMMER CURL
3.DUMBBELL PUSHUP TO TRICEPS KICKBACK
4.RUSSIAN TWIST
5.ALTERNATING LUNGES WITH DUMBBELL LATERAL RAISE
6.21S STANDING ON ONE LEG
7. BATTLE ROPE WAVE (Pax did lbc while other was on the rope)
There was a lot of grunting betiwixt the two of us and the battle rope proved to be a killer and YHC will find a way to incorporate it in future Q’s.
Cop
We met up with the Kessel runners after (thanks to Drone for helped lug the rope back) for the standing prayers. Big Bird starts his new job today, Dronadette is getting better and Trinity rescue mission is Friday.