The Dawg House (Scott HS)
Loading Map....
Date/Time
Date(s) - 12/12/2019
5:30 am - 6:15 am
The Q:
Modell
Location
Scott High School
Categories
Bootcamp Style Workout. Park in the parking lot behind the school.
“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