AO: The Dog House
Beatdown Date: 6/6/2020
Q: Rage
Pax: Forrest, Huggies, Sandbag, Short Circuit, Stark, Swirl
FNG:
DR Pax:
Intro:
Side straddle hop, arm circles, squatting tree huggers, fast feet hip swings, cherry picker good mornings, pop squat windmills, half moon leg swings, low lunge chest expansion, 3 step Heismans
The Thang:
Controlled kickouts, 60yard inch worms, pop squat twists, 30yard high knees, 60yard single leg skips, 60yard single leg skips.
CONES!
Bulgarian squats 20 total reps (set 3 cones down and pick them back up is 1 rep)
Log jump the cones 3 times into a spiderman push up
Fast feet to a 10 count, jump the cones into a 2 push ups with arm raise (1 rep per PAX)
Big boy sit up twists to extended arc, Turkish jacknife twists
Hail Mary Burpees/Merkin Bear Crawls:
Quarterback: squat hold while..
Receiver: 20 medicine ball snatch and press then sprint for pass
Complete pass: receiver performs 5 Burpees
Incomplete pass: receiver performs 5 merkins and bear crawls back, quarter performs 2 burpees
Everyone else performs 3 legged dog to parker Peters until their turn to QB
Soccer kick ups:
Keep a soccer ball up in the air. Goal is 15 touches. Every failure to complete 15 in a row results in a plank exercise for the either the amount accumulated or missed by, which ever is greater. (Example: missed by 10: perform 10 reps. Kept the ball up for 12 touches: perform 12 reps)
Exercises included:
Marching planks, plank twisting pistons, plank forearm extensions, low plank jacks, high plank to low plank, plank jumping lunges, low Peter parkers, mountain climbers.
COT:
Forrest prayed for communal healing.
F3 Phoenix 