AO: The Dog House
Beatdown Date: 6/4/2020
Pax: Forrest, Rage, Short Circuit, Swirl
Loving the weather this morning – been playing on big stairs all week and wanted to continue the tradition!
We had 2 guys that have been seeing us work out, we offered them to join us, this morning they showed up just as we finished warmup – they took us up and joined for a bit.
This one was audience participation.
The stairs have 4 low steps (about 2 feet high) & 5 high steps(about 3 feet high)
All picked their favorite exercise. Lined up at the bottom, the first pax would call the exercise and get to the top of the stairs and back (the timer) while the rest of the pax did that exercise).
7 Pax total
Round 1 – Burpees, Box Jumps, Squats, (4 others dont recall)
Round 2 – Reverse Order
Indian Run Applesauce. Last person does 5 merkins then sprints to the front.
Round 3 – Balls the wall, peoples chair, Squat Lunge, merkin, (3 others I dont recall)
Round 3 – Reverse Order
Indian Run Applesauce
Finish w/ 3 set circut on the bottom stair :
Left Right Step-ups x10, Inclinde Merkins x10, Decline Merkins x10
LBC – Hold for 3 count x15
LBC Left side – Hold for 3 count x15
LBC Right Side Hold for 3 count x15
Low Slow Flutter x15
Finish with 10 Merkins.