AO: The Dog House
Beatdown Date: 12/24/2020
Q: Short Circuit
Pax: Forrest, Glory, Rage, Stark
FNG:
DR Pax:
Intro:
Warm-up
The Thang:
Mosey to the North Pole. Every 15-20yds drop to hide from Santa. 12 nights of F3 workouts – 1 merkin, 2 rev. Lunges, 3 sumo squats, 4 shoulder taps, 5 diamond merkins, 6 jumping lunges, 7 star jumps, 8 smurf jacks, 9 SSH, 10 high knees, 11 burpees, 12 mtn climbers. Finish with little drummer (merkins) boy (start in plank, do a merkin every time you hear “Pu Rum pampam”). Finish with Merry marys.
COT:
Yes
F3 Phoenix 