AO: The Dog House
Beatdown Date: 01/12/2021
Q: Fire and Ice
Pax: Double Or Nothing, Forrest, Glory, Rage, Short Circuit, Stark
FNG:
DR Pax:
Intro:
7 men got stronger this morning.
The Thang:
*Disclaimer*
* Free, volunteer, peer-led workout.
* Not a professional.
* Each person is responsibility to be safe and to modify exercises as needed.
* We all do it — Don’t get hurt.
*Warm-up / CoP*
* SSH x 20 IC
* Copperhead Squats a.k.a. Salsa Dippers x10, IC
* Inch Worm to Merkin to WGS
* LBAC Forward
* LBAC Reverse
* Seal Claps
*The Thang*
THE EMOMATHON
Each routine is a 10-minute EMOM, with 1 minute rest between sets.
* Routine 1: Eight 1.5 Merkins + Eight 1.5 Lawnmowers
* Routine 2: Eight 1.5 Goblet Squats + Eight 1.5 Block Dips
* Routine 3: Eight 1.5 OH Press + 20-yard Bear Crawl
*6 MoM / Cool-down*
* Bear Crawl Ring of Fire:
* Starting point is Circle of Pain
* Pax hold plank while taking turns Bear Crawling to the SF, then Crawl Bearing back to starting point
* When Pax 1 reaches SF and begins Crawl Bear back to starting position, Pax 2 begins Bear Crawl to SF
* Rotate clockwise
* Mary-go-round, with each Pax in turn taking the Q and calling out a core exercise, OYO or IC, until we run out of time.
COT:
F3 Phoenix 