AO: The Dog House
Beatdown Date: 5/14/2020
Q: Swirl
Pax: Billy Goat, Forrest, Grandmas Boy, Poet, Sandbag, Short Circuit
(All Pax Listed on Attendance Sheet)
FNG:
DR Pax:
Intro:
Disclaimer: Physical Distancing. WU: SSH (waiting for the stragglers to join), Imperial & Hillbilly walkers, Tree Huggers, Squating Hallelujah, Windmill. All IC with various reps and sets
The Thang:
First – Lunge down half the theater & back (last man up style) with alternating wall sit, plank, and calf raises for those waiting to go.
Second – Incline Merkins, Dips, the famous Squat & Lunge, Mountain Climber. All IC with various reps and sets.
Third – Run down and back the theater going up one step at each end, 1 person starts every other row. SSH before your turn, Hold the plank when finished until every finishes (needs some fine tuning)
Forth: Incline Merkins, Squat & Lunge, SSH. All IC with various reps and sets.
Mary: LBC w/Hold, WWI, Leg Lifts, Leg Lift Hold (then swing side to side IC), Heel Tappers (aka Ass wipers)
Final Round: Incline Mountain Climber with a Merkin every 5 reps.
COT:
Discussed F3 10 year anniversary. Prayed for health and safety
F3 Phoenix 