01/03/2023 - Swamp - Swampy Tabata Beatdown

Warmup: overhead claps, Michael Phelps, morrocon nightclubs, toy soldiers, imperial walkers, SSH

Thang  – Mosey to playground (30 minutes)

1. Playground, 10 minutes, 5 pull-ups, 20 Merkins, 20 squats.     (3 sets)
2. Mosey to Pavilion – 10 minutes Tabata

Perform the main movement for 45 seconds, then the active recovery movement for 30 seconds.

1. Step ups, (Active Rest) Plank punch
2. Dips, (Active Rest) Shoulder taps
3. Step ups,(Active Rest) Plank Punch
4. Dips, (Active Rest) Shoulder taps

REST – 30 seconds

5. Derkins, (Active Rest) Low Plank
6. Burpee, (Active Rest) High plank
7. Derkins, (Active Rest) Low Plank
8. Burpee, (Active Rest) High plank

III. Mosey to straight away, pair up, while one does transportation other does exercise, switch when returns:

1. Sprint,  imperial walkers
2. Side shuffle, fwd lunges
3. Carioca  run, Carolina dry docks
4. But kickers, toy soldiers
5. High knee skip 50 yards, merken

Mosey back to shuttle flag

Round of Mary: Am Hammer, box cutters, LBC, freddy mercury, wife pleaser

Count a Rama

Name a Rama

COT: prayers for Hot shots sister and nephew, and other pax