AO: North Shore
Beatdown Date: 6/4/2020
Q: Messy
Pax: Armstrong, Chief, Focker, Longboard, Panther, Stu, Sweater Vest, Timber, Twinkle Toes
FNG:
DR Pax:
Intro:
Clearly-our-of-ship Messy welcomes all the PAX
Disclaimer & Warm-Up
25x Side Straddle Hop IC
~Stretch arms across~
20x Squats IC
~Stretch legs~
20x Mountain Climbers IC
~Touch your toes~
20x Imperial Walkers
10x Side to side jumping squats
10x Burpees
10x Squats with basketball shoot (Kobe Squats!)
The Thang:
Yes, that was just the warm-up.
Interval Training to make the best use of our time
10 sets of 5 merkins – 15 secs set – 5 secs rest
10 sets of 5 squats – 13 secs set – 5 secs rest
10 sets of 5 WWII sit-ups – 15 secs set – 5 secs rest
10 sets of 5 jumping lounges (L+R=1) – 17 secs set (hand behind your head) – 5 secs rest
10 sets of 5 burpees – each set is 17 secs – 5 secs rest
10 sets of 5 fire hydrants (L+R=1) – 13 secs set – 5 secs rest
Fun Mary
Pick the PAX to provide some Mary exercises to finish strong!
COT:
Practice sharing kindness daily to those around you (even those you don’t know), until it becomes a habit.
Messy out…of shape.
