Out N Back

AO: The Dog House
Beatdown Date: 07/01/2020
Q: Sandbag
Pax: Rage, Short Circuit, Swirl
FNG:
DR Pax:

Intro:
Disclaimer.

The Thang:
WU:
Good mornings
Tappy taps
Ray Finkle.
Hill billies
Tree huggers
Goofballs
Step ups.
Chinooks.
Surfer jumps.
Arm circles on your way to the top of the hill.


The thang:
Run north. When first pax reaches 6th house on trail yell “turn around”. Each pax turn around. (1 mile).

Enter Swirl. 1/4 fart sack. Not bad.

Circle up in grassy area:
– Double burpee. OMD x 10.
– Mt climber on steps Diamond Merkin. IC x 15.
– Jump squat. OMU x 15.
– Lbc. OMU x 10.

When first pax reaches 1/2 between court and play ground yell “turn around”. (.75 mile).

At steps. No at top of the hill. I mean at steps.
– Alternating 1 leg pickle pointers on 2nd rung x 8 count IC (2 reps each leg). IC x 10.
– Reverse Merkin 4 ct down. IC X 20. On fence at top of the hill.
– Tempo Straight Leg Deadlift. IC X 10.

When first pax reaches 1/2 between bridge across 202 and basketball court yell “turn around”. (.5 miles)

Mary:
Reverse Plank. IC x 40.
Cobra. IC.
Alternating 1 leg pickle pointer. IC

COT:
July 4th. July 10th. Rages co-workers. Safe travels for all.

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