All you got in the lot

AO: First Tree
Beatdown Date: 01/14/2021
Q: Sandbag
Pax: ATM, Billy Goat, Birdman, Bookworm, Bootlegger, Bowser, C10, Checkmate Gilbert, Clearance Clarence, Gypsy, Oregon Trail, Pyro, Ryu, Walter, Woody
FNG:
DR Pax:

Intro:
Disclaimer

The Thang:
Warmup:
Plyo imperial
Ray Finkle
Shoulders
Hillbillies
Light bulb
Abs Vigoda
Jump rope 45 seconds. Count off.

The thang.
Mosey to school parking lot

Run suicides for 5 mins. 5 parking lot lines
Tippy taps

Squat – o – Rama. Hold squat:
Back lunge
Side lunge
Front lunge
Smurf jacks

AYG – Suicide
AYG – Suicide
AYG – Suicide

Hands on parking bumper. Reverse plank hold:
1/2 Jack with leg.
Reverse Mt. Climber
Alternating leg raises
Hold reverse plank
Cobra pose

AYG – Suicide
AYG – Suicide

Arm – O – Rama
Seal claps
Uncle Ronnie’s
Moroccan night clubs
Overhead clap
Cherry pickers

AYG – Suicide

Mosey back to flag

Mary:
Crunch Flutter kicks
Box cutter
Reverse box cutter
Plank Fire hydrant with kick back

COT:
Health and wellness for pax and their families.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close