AO: The Dog House
Beatdown Date: 5/12/2020
Q: Short Circuit
Pax: Forrest, Natural Disaster, Sandbag, Short Circuit, Stark
(All Pax Listed on Attendance Sheet)
FNG: None
DR Pax: None
Intro:
Not a professional + warm up
The Thang:
Start with 5x burpees, Everyone had coupon (25lb plate) Curtis P ( clean, then L + R lunge, press) run between exercises. (Coupon optional) SSH + run in between. MTN climbers + run after, curls + run, tris + run, then burpees 3x followed by dips, narrow merkins, repeat but now 5x burpees finish with flutter kicks, LBC and merkins.
COT:
Thank you lord for giving us the power and strength to come out. Guide these men to become better leaders in their homes, community and everybody else…in your name amen!
F3 Phoenix 