AO: The Dog House
Beatdown Date: 04/22/2021
Q: Forrest
Pax: Jumbo Jack, Rage, Short Circuit, Stark, Wild Thang
FNG:
DR Pax:
Intro:
Warm up
9 each Fwd/ bkwd Arm Circles
9 count x 9 Squat Holds
9 imperial Walkers
9 count open arms back hold
9 Jump Lunges x2
9 wide Merkins x2
54 Up/Down arms while scissor leg jumps
The Thang:
1 pax Tire drag length of Bball court
1 Pax Tire carry
1 Pax Tire Flip
1 Pax crab Crawl
1 Pax Side Lunges
1 Pax Bear Crawl
All Start and finish Same time
Repeat until Each Pax has a turn on Each exercise
Round 2 same thing but Tire drag Pax goes across court and down hill and back up to starting position.
Each Pax has a turn on each exercise.
27 Curls with Coupon
27 lawn Mowers one side with Coupon
27 upright row with Coupon
9 Blockees
27 Curls with Coupon
27 Lawnmowers other side with Coupon
27 upright rows with coupon
9 blockees
54 Second Diamond Plank hold
9 blockees
Mary
27 legs to one side oblique sit-ups
27 legs to other side oblique sit-ups
9 merkins break repeat 6 times for a total of 54! Bitches!
Recover Recover Recover.
Be sore for the weekend!
COT:
Prayed for those who need better health and thanks for another Year of life. Thankful for F3 and you men who inspire me to keep going!!
F3 Phoenix 