Double Down at TBD
FNGs: None
Warm Up: Halloween monster imitation, clapping, flower picking
The Workout: Q brought a trunk full of toys and passed them out to everyone following the warm up. PAX spread out in a circle on the tennis court and were given assorted exercise to perform with their torture devices.
Format was as follows:
45 sec to AMRAP the given exercise, count your reps
45 sec of ‘active recovery’ exercise
Unlimited time to double your round one reps (hence ‘double down’)
Squat hold until all PAX are finished
Primary exercises included: merkins, lat pulls, tricep extensions, thrusters, med ball slams, curls for the girls, weighted punching, chest flys, halos, and squats
Active recovery included: mtn climbers, WWI, Freddy Mercury, Australian snow angels, dying cockroach, plank, side plank, bear crawl, heel taps, and something else.
PAX rotated stations after the completion of each round
Announcements: Xmas party, Even-The-Odds
Prayer: @abe’s parents – dad dealing with cancer + a stroke, mom providing care
@brexit has a job interview today
leading our families well during a season that can lead to selfishness and ‘the wants’