AO: The Dog House
Beatdown Date: 06/23/2020
Q: Forrest
Pax: Poet, Sandbag, Short Circuit
FNG:
DR Pax:
Intro:
Disclaimer. Unload blocks.
The Thang:
WU:
Ballistic chest stretch
Bird Arms up and down
Shoulder rolls
Imperial walkers
Butt kickers
High knees
Mummy arms up and down legs jumping front and back
Cross jacks legs cross arms cross
Squats
Block carry to hill
The thang:
Around the world bunny hops
360 arms circle in plank
Frog jumps to wall
Rows with blocks
Around the world squat jumps
Curls
Brick lawnmower w/ 1 arm on brick merkins – sprint hill
Brick burpees with jump over then up hill with brick overhead.
Curls/ squat/ sprint hill
Block carry back to base
Mary:
Cockroach 3 count
5 count negative WW1 sit-ups
Leg push outs leaned back on hands
1 arm plank elbow to knee
– Sandbag on behalf of Forrest.
COT:
July 4th & 10th.
