AO: First Tree
Beatdown Date: 10/04/2020
Q: Sandbag
Pax: Bookworm, Clearance Clarence, Gypsy, Thor
FNG:
DR Pax:
Intro:
Disclaimer
The Thang:
Warmup:
Tappy taps
Abe Vigoda
Light bulbs
Tree huggers
Pretzels
Jump rope
Mosey to half court across the road:
Super Mario down. Jog back.
Bunny hops down. JB.
Shuffle down and back.
Carioca DNB.
Carioca High knee DNB.
Broad jump down. JB.
Sprints: sideline to sideline.
DNB x 2.
DNB. Then Down.
DNB. Then Down.
Walk down. Sprint back.
Around perimeter of court:
Sprint, Shuffle, backpedal, carioca on each side. X 2. Pax hold plank for spacing.
Court to hill: waterfalls
Start on the court. First pax does the lowest and last pax does the highest rep count on the court. At top, first pax does highest and last pax does the lowest rep count.
SSH.
Jump squats.
Hand release Merkins
Burpees (everyone does only 3. But hold plank.)
Smurf jacks
Shoulder work:
Arms circles.
Moroccan night clubs.
Pretzels.
Mosey back to flag. YHC talked a sad clown into jumping in with us for Moby. Says he’ll be a pax on Tuesday!
Jump squats to Moby-Flower. Start in down position and jump on “bring sally up”.
Mary:
LBC.
COT:
Scott and family. Windy. Travelers.
