AO: The Dog House
Beatdown Date: 08/25/2020
Q: Rage
Pax: Forrest, Ottoman, Short Circuit, Stark, Swirl
FNG: DAS
DR Pax:
Intro:
The Thang:
Scissor Feet IC
Squat Front Kicks OYO (20)
Arm Scissors Forward/Backward Lunges IC (16)
Perpetual Fall IC
Cherry Pickers Full Extension to Side Lunge Stretch IC
Hindu Push-ups IC (11)
Side Lunge to Curtsy Lunge IC (26)
Satan’s Invite IC (15)
Double Lunge to Revolved Half Moon IC (18)
Lizard 60yards (alternate side halfway)
Balls to the Wall (41 count)
High Knees 30 yards
Butt Kickers 30 yards
Bulgarian Squats IC (34)
Climb the Steps
Hills:
Forward Crab Walk Down
High to Low Planks Jacks IC (15)-Run Up-Bear Crawl Down
Squat Knee Strikes IC (20)-Run Up-Jump Squat Down
High to Low Plank Oblique Twists IC (18)-Run Up-Crawl Bear Down
Plank Jump Lunges IC (17)-Lunge Up-Duck Walk Down
Elbow Plank Parker Peters (Facing Downslope) IC (30)
2-Leg Raise w/Lift IC (15)
Supported Boat Leg Oblique Tucks IC (15)
WW1 w/Hamstring 3-second Stretch IC (10)
Superman Breaststroke IC (13)
Murkins OMU (11)
Child’s Pose, Up Dog, Down Dog, Pigeon, Low Squat
COT:
Gave thanks for everyone coming out and giving maximum effort in hopes the hard work put in, here, translates to our everyday life, relationships, and communities.
F3 Phoenix 