Dippity Do Dah

Title: Dippity Do Dah

Date: July 29, 2022

Q: Puzzle

PAX: Ripley, Barkley, Monet, Hurricane, Frosty, Avalanche, Chef, Plant Mama, Thriller

The Thang: 6 cones down the lane, each cone has one exercise, at the start, complete 14 tricep dips, move to cone 1, complete cone 1, run back to the start and do 14 tricep dips, run to cone 2, complete, return to start for tricep dips. Repeat all the way down the cones, switch to lane #2

1st lane:

10 - Front raise/lateral raise

20 - Reverse lunge w/bicep curl

25 - Chest press

30 - Squat to OH press

40 - Side lunges (20 each side)

50 - Mountain Climbers

2nd lane:

10 - Pushup with renegade rows

20 - Curtsy lunge w/hammer curl

25 – Reverse flys

30 - Sumo squat w/ calf raise

40 - Dead lift to upright row

50 - Plank jacks

If time allows, back at the start, on mats:

30 glute bridges

20 weighted sit-ups

15 Russian twists

10 donkey/hydrants (each leg)

Abs to finish for time:

Plank series – 30 s high plank, side plank, other side, low plank