May 4th, 2016 By HoneyDo_MECA

5 men came together at The Dawg House for a beatdown involving tires and sand. The rain the day before made the wet tires and sand a little more fun as we made, what amounted to, powdered donuts. The beatdown looked a little something like this:

Mosey through the parking lot to pick up Mr. Wizard who was doing a warm-up loop around the parking lot and circle up.
Windmill x10 IC
IST x15 IC
Merkin x10 IC

Mosey to the Sand Volleyball Court and move into 2 teams (1 of 2, 1 of 3) and pick a tire.
1 Person start to flip the tire from one end of the court (through the sand) to the other end and back for one set. The other partner(s) run to the end of the court and complete an exercise then run back and switch with the guy flipping tires.
Set 1: 5 Burpees at each end
Set 2: 10 Carolina Dry Docks
Set 3: 10 Jump Squats

Drop the tires and mosey back to the parking lot for some 2 sets of suicide style work
Set 1:
Crawl Bear to the first line
Run to the second and complete 10 Merkins
Run to the third for 10 Air Squats
Run to the end and back

Set 2:
Lunge Walk to the second line
Run to the third for 10 Carolina Dry Docks
Run to the fourth for 20 Mountain Climbers
Run to the end and back

Mosey to the Courtyard and grab some wall

Set 1: 20 Dips, 20 Step-ups, 10 Derkins
Set 2: 20 Incline Merkins, 10 Derkins, 10 180 Jump Squats
Set 3: 20 LBC’s, 10 CDD’s, 20 Mountain Climbers

Mosey to the Wall by the gym for some Peoples Chair. 1 Minute with air presses, 15 second break to shake it out, another minute with air presses. Round out with 10 Donkey Kicks (Donkey Noises Optional)

Slow Mosey around the lot to the cars to keep everyone together for Mary

Mary:
Pretzel Crunch x15 IC Each Side
Low Dolly xSomething (The Pax where shouting random numbers so we went until that stopped)
LBC’s x25
Low Flutter x20
Dr. W x2? (Big Blue called, that was a tough one that was short lived)
Mason Twist (Pharaoh)
Superman (Mr. Wizard)
Finish with a 30 second plank

Moleskin:
Great push out there this morning! Thanks for allowing me to lead. If I can do it, any of you can do it so go ahead and sign up HERE. It is possible to be one of the slower guys and still lead a workout. If you want someone to assist and Co-Q with you, just talk to someone that has done it before and we can help you out.

Annoucements:

1. Cruise starting at The Dawg House NEXT TUESDAY! Same time, same place, come on out and get stronger. #ISI

The Dawg House

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