AO: The Dog House
Beatdown Date: 06/11/2020
Q: Stark
Pax: Forrest, Poet, Short Circuit, Swirl
FNG:
DR Pax:
Intro:
Quick warmup – SSH, Windmills, Imperial walkers, mountain climbers
The Thang:
Rotating Blimp. 5 pax line up at the bottom of the stairs. Workout is Burpees, Lunges, Imperial Walkers, Merkins, Plankjacks.
1st time
We start w/ Burpees – 1st pax runs up the stairs and back down, then we move to Lunges, 2nd pax up and down the stair…continue until we are thru to Plankjacks.
2nd time – 2nd pax starts as the timer, go thru it again…B L I M P
3rd time – 3rd pax is the time….rinse repeat until we go thru all 5.
Mosie to the big hill.
everyone planks – peel off and run up and down the hill…when they return, the next person goes…run thru all the pax.
Back to the big stairs.
Everyone grab a level.
Start w/ Burpees (5) sprint to the end Lunge(10),Sprint back Imperial Walkers (15), sprint back Merkins(20), Sprint back Plankjacks 25.
Wrapped up w some mary
LBC, Left Elbow to knee, Right elbow to knee…And its a wrap.
COT:
F3 Phoenix 