AO: The Dog House
Beatdown Date: 06/20/2020
Q: Rage
Pax: Grandmas Boy, Sandbag, Short Circuit, Swirl
FNG:
DR Pax:
Intro:
Run along the first seven steps, butt kickers and high knees for the last two. Static stretching.
The Thang:
Squat:
Flying knees, flying squirrel, mcFlys.
Prayer squat:
Hold, single heel raises, both heel raises, both heels hold, pulsing.
Merkins:
Diamond, pilates, regular, wide.
Gorilla, gorilla burpees, box jump burpees.
Reverse plank hold, alternating leg lifts, narrow to V reverse plank hold.
Dips:
Legs straight, 90 degree, 3-pointed, 3-pointed toe touch dips.
Low side lunges (finish with a wrap), jump lunge to “”Rage Plank”” (patent pending).
Hills:
Crawl bear, bear crawl, plank shuffle.
Frog crunch, scissors, cowboy crunch, alternating leg raises, elbow to knee oblique crunch, leg climb.
COT:
Prayed for wisdom, patience, understanding, and resolve.
F3 Phoenix 