For Whom The Mace Bell Tolls

AO: The Dog House
Beatdown Date: 07/18/2020
Q: Rage
Pax: Glory, Poet, Sandbag, Short Circuit, Swirl
FNG:
DR Pax:

Intro:


The Thang:
SSH
Plyo-Imperial Walkers
Plyo-Hillbillies
Twice Fried Hillbillies
Windmills
Low Lateral Lunge to Revolved Lunge
Squat Huggers
Arm Circles
Table-Top Hover Toe & Shoulder Taps
Spinal Balance & Crunch
Glute Swing Outs
Inner Thigh Stretch
Rewind Push-ups
Three-Legged Dog Hip Circles
Low Squat to Flat Back
Chatturanga to Chair to Airplane Chair Flow
Saloon Doors
Side Plank Crunch
Plank Push Jack to Squat Strikes
Lizard (60 yards and switch halfway)*OUCH*
Forward Crab 30 yards
Backwards Crab 30 yards

Mace Bell:
One Pax performs 10 Barbarian Squats while others hold Balls to the Wall (rotate)
Second pass-through other Pax perform People’s Chair

Cool down:
Mudra Forward Fold
Tall Mountain with Lean
Forward Fold
Lower slowly to Boat or Half Boat
Pigeon stretch and hip opener
Revolved Abdominal Stretch


COT:
Glory lead prayer requests.