AO: The Dog House
Beatdown Date: 01/21/2021
Q: Forrest
Pax: Glory, Rage, Short Circuit
FNG:
DR Pax:
Intro:
Warrior pose with an upper body twist
Squatted Al Gores
Shoulder Rolls fwd/backward
Side Straddle Hops
5 dips, 5 Elevated Diamond merkins repeat x 2
Butt Kickers
Wide hands turned out merkins
The Thang:
Step ups x 20, Box Jumps x 20, Star Jumps x 20
Elevated Diamond merkins x 20, Dips x 20, burpees
Supermans x 20, Bent over air double lawn mower pulls, bent over air back fly’s
Hill sprint to top of hill with each Pax calling exercise for the others. When at the top, the next Pax calls exercise for the others and sprints to top. Repeat through all Pax.
At top of Hill each pax calls exercise for the others and then sprints down and up hill, repeat for each pax.
Indian run around park, last Pax in line does merkins, go through each pax 2 rounds then continue indian run and each pax does a jump squat for 2 rounds.
MARY
LBC’s 3 count up and down x 25
WWI Sit-ups 3 count up and down x 25
Cross crunches 3 count up and down x 25
Merkins 3 count down 3 count up
Recover Recover
COT:
Prayers for health and thanks for being able to workout!
F3 Phoenix 