Lippy Sandbag

AO: Splash Zone
Beatdown Date: 09/05/2020
Q: Forrest
Pax: Bowser, Glory, Rage, Sandbag, Short Circuit, Swirl, Van Winkled
FNG:
DR Pax:

Intro:
Good mornings
Windmills
Butt kickers
Irish pickups
Lunge stretches
Arm circles
Overhead clap in squat
Overhead Lat Extension
Walkouts with merkins
Fast mosey to hill

The Thang:
Hills and arms: 2 pax at a time sprint down and up hill. Repeat till all Pax run the hill. The rest do
Burpees
Plank shoulder touches
Double leg MTN climber

Pull-ups x5 then switch
The rest do Merkins
Hold plank In between transfer for next 2 pax doing pull ups.

Hills and legs 2 pax at a time sprint down and up hill. Repeat till all Pax run the hill. The rest do
Jump lunges
Smurf jacks
High knees

Fast mosey back to base.

Fast run around park 1/4 Mile ish

2 pax do Pull ups x 5 then switch
The rest do squats
Hold squat in between transfer for next 2 pax doing pull ups.

Mary

Oblique sit-up both sides
Box cutters 10 clockwise 10 counter clockwise
Metronome legs at 90 degree angle swing legs over to ground and repeat on other side

11 – 3 count up 3 count down Merkins

Recover!

COT:
Prayers for health as a couple are traveling now.