The Dawg House (Scott HS)

1. 

   Lionel Brock says:

   December 15, 2019 at 3:50 pm

   “12 days of Christmas Beatdown”
   Date: 12/12/2019
   Time: 5:30 AM – 6:15 AM
   Location: Dawg House @ Scott High school
   QIC: Lionel wolfgang Brock
   PAX: 3 total – Rocko, Pacer, Wolfgang

   The morning kicked off with F3 5 core principles, mission statement and you vs. you affirmation,

   Start with jog 1 laps around field in a figure eight crosing at center field.

   Circled at center field 20 side saddle hops, 10 windmills, 10 chain breakers.

   Performed 3 curcuits

   1st circuit Arms. Started at center field run to each pylon of end zone.
   -12 merkins
   -12 diamond push ups
   Hold plank at centerf field 12 count.
   -12 wide arm push ups
   -12 military push ups
   Return to center field hold plank for 6th.

   2nd circuit (Abs)
   -12 frogs cruches
   -12 Big boy situps
   Hold plank 12 count
   -12 scissors
   -12 hammer twist
   Return to center field

   3rd circuit (lLegs)
   -12 Lt Dans lunges
   -12 Squirs
   Hold Plank
   -12 tree hugger 12 count hold
   -12 prisoners
   Return to center field plank

   Ran all the lines from base line to 50 yard line.

   Suicide run
   Line up on base line. Run to 20, 40, opp 40, opp 20 and then lenth of field then ended at center field.

   At each yard line listed performed the following work out.

   12 drummers squatting
   11 pipers pickle poppers
   10 lords a burpees
   9 babies bouces side saddle hops
   8 maids a milking merkins
   7 swans swiming supermans
   6 geese laying- hand release merkin
   5 broken rings-chain breaker
   4 calling birds windmill
   3 French hens tree huggers
   2 turtle doves- dieing cockroach
   1 parchard in a plank tree.

   COT: COR, NOR, KNOW-YOUR- 6, BOM.

   Awesome MORNING! Thanks for the opportunity to Q.

   – Wolfgang

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