8 men throw off the fart sack and post for a Low Dot SubQ Beatdown.
The Thang:
jog to circle
SSH 20 @ 4 ct
Imp Walk 20 @ 4 ct
little arm circles – 15 fwd, 15 back
jog to playground
10 pull ups, plank
lunge walk with high knee to street
jog to old woodlands
20 hand release merkins, plank
lunge walk with high knee 20 yes
jog to arrowfield
20 iron crosses w partner, plank
lunge walk w high knee 20 yes
jog to martha’s glen hill, plank
partner up
partner 1 – planks – hi, lo, left, right while partner 2 jogs to bottom and back, switch partner 1 – burpees, as many as u can, while partner 2 jogs to bottom and back, switch partner 1 – squats, as many as u can, while partner 2 jogs to bottom and back, switch plank until all done jog to next intersection, plank flutter kicks 20 @ 4 ct jog to arrowfield, plank
20 fist pump merkins with partner, plank lunge walk w high knee 20 yes jog to speed bump, plank
20 squats
jog to old woodlands, plank
20 iron crosses w partner
20 squats
jog to playground, plank
7 pull ups
20 squats
20 dips
5 pull ups
20 dips – slow count
2 pull ups
20 dips – slow count
jog to park lot
COT
Prayer
Devo