AO: The Dog House
Beatdown Date: 03/09/2021
Q: Sandbag
Pax: ATM, Billy Goat, Dry Heave, Forrest, Poet, Prairie Dog, Rage, Short Circuit, Stark
FNG:
DR Pax:
Intro:
Disclaimer
The Thang:
3-9-21
Warmup
Body builder
Abe Vigoda
Rotating hillbillies
Tippy taps
Grady corn
Merkin 8 ct
Squat 8 ct
Frozen Freddy
SSH to explain the next exercises.
The thang:
Snake the stairs. First 2 pax 15 Merkins at the end wall. Think Indian run but first 2 guys do the exercises and get in the back.
Stop at bottom of hill.
Sprint up
Backpedal up
Sprint up
Backpedal up
Plank
Merkins on my down
Smurf jacks
Crawl bear up hill
Sprint up
Backpedal
Sprint up
Backpedal
Mosey to stairs
Dips
1 leg pickle pointer. 10 x 3 sets each leg
Dips
Snake stairs. No exercise.
Mary:
Big Os (legs over stairs)
Flutter (legs over stairs)
COT:
Prayers and Praises
F3 Phoenix 