AO: The Dog House
Beatdown Date: 08/20/2020
Q: Swirl
Pax: Forrest, Glory, Rage, Short Circuit
FNG:
DR Pax:
Intro:
Humid morning following some rain.
Warm Up: SSH, Imp Walkers, Hillbilly walkers, Al Gores, Avagoda, 100m jog
The Thang:
R1: Around the world merkins (sets 5,6,7,8,9,10,9,8,7,6,5), Squat &lunges, 100m jog
R2: around the world Flutterkicks 10 for 10 (10 rounds of 10 Flutterkicks, holding legs 6 inches off the ground with a crunch until it’s your turn to flutter), 25m lunges, 150m jog
R3: 5 Dips & 5Rows, while waiting to go alternate between squats & LBC each round until you have completed 5 rounds.
R4: side plank 60 sec each side
COT:
Pray for family, safety, health
F3 Phoenix 