June 1st, 2016 By HoneyDo_MECA

7 Dawgs rolled into the House this morning to get bigger and stronger and attack those “soccer arms” as Solocup made mention of a couple of weeks ago. Being the home of the Bulldogs, it’s only fitting that we start looking the part and getting those big muscles for the beach this summer.

#Disclaimer
Mosey to the Courtyard
– Arm Circles small/large forward/reverse
– SSH x15 IC
– Merkins x12 IC
– Windmill x10 IC
– Step ups x10 Each Leg

Mosey to Cinderblocks and grab a block (mention the disclaimer to pick a block that you are going to be able to hang with for a while, or multiples to switch between)

8 Total Exercises. Start the 1st exercise for 1 minute on, 15 seconds rest, start the next and continue down the list.

1. Curls
2. Overhead Tricep Extensions
3. Alternating Lunges
4. LBC’s
5. Chest Press
6. Squats
7. Calf Raises
8. Curl and Press Bent Rows

Repeato

Put the blocks up and help count the light poles around the back of the school by doing Merkins. Ending at the stairs

First Pole at the Blocks – 1 Merkin
Second Pole – 2 Merkins
Third Pole – 3 Merkins
Etc. Etc.

Depending on your definition of where the stairs were and the route you took, you either got to 10 or 11. (That 11th one is closer to the track and technically past the stairs).

Up the Stairs to the wall for a minute of People’s Chair and back to the cars for Mary

Mary

Reverse Crunch x15 IC
Pretzel Crunch x15 IC Each Leg
Low Dolly x15
Superman 10 second intervals x10
Plank for final 30 seconds

Prayer Requests:
– Mr. Wizards Mom
– EOG’s/Final Exams

Announcements:
– For those looking to add another workout to the week, Monday’s at the Speedway for White Lightning. Numbers have been down for this great AO. Lots of open space, lots of hills, lots of rails, a few walls, plenty to do. What’s not to like? Let’s help the numbers out over there.

COT/BOM – 1 Timothy 4:8

Thanks for allowing me to lead this morning. It is always an honor. Some fun mumblechatter during the cinderblocks definitely makes things go easier as this one seemed a little less strenuous on paper. Until next time.

See you in the Gloom,

Honey-Do

The Dawg House

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