AO: The Dog House
Beatdown Date: 07/29/2020
Q: Sandbag
Pax: Forrest, Huggies, Short Circuit, Stark, Swirl
FNG:
DR Pax: R2D2 – Charlotte, NC
Intro:
Disclaimer.
The Thang:
Warmup:
Motivator 10×5.
Overhead claps.
Plyo-Imperial.
Twice fried hillbilly.
Mountain climber burpees.
The Thang:
Mountain climber then up the stairs X 2.
Run to the b-ball court. Turn around when first pax gets to court. X 2.
Armorama: arm circles and backwards, Moroccan night clubs, seal claps, lightbulbs, cherry pickers, Ronnies, Iron Cross.
Quick feet on stairs. X 2 X 30 seconds.
Run to light pole. X 2.
Legorama: hold squat. Squat pulse, reverse lunges, side lunge, calf raises.
Quick feet on stairs. X 30 seconds.
Step-ups. X 30 seconds.
Incline Merkins. 20, 15, 10, 5.
Aborama:
Hold crunch. LBC, Flutter Kicks, Dolly, Turtles.
COT:
Huggies foot. R2D2 strength. Health for all.
