Workout

AO: The Dog House
Beatdown Date: 12/08/2020
Q: Forrest
Pax: Glory, Rage, Short Circuit, Double Or Nothing, Fire and Ice
FNG: Zulu
DR Pax:

Intro:
Good mornings
Imperial walkers
Hillbillies
Al Gores
Irish Pickups
Fozzie Arm Circles
Merkins
Butt kickers
High knees
Karaoke


The Thang:
11’s on auditorium steps
Merkins at bottom
Squats at top
Mosey to hill
4 step Bear crawl Merkin up hill
4 step Crawl Bear merkin down hill
Indian run with 5 merkins

Mary
WWI sit-ups
Box cutters
Scissor kicks
Freddie Mercury’s
Elbow to knee oblique crunches
Lbc’s
Superman’s
Plank holds alternating arms and legs
11 merkins
Recover recover

COT:
Prayers for my son with Covid and family in Canada with Covid
Prayers for Fire and Ice