June 3rd, 2016 By Kojak

8 of the MECA region’s finest came out to the Dawg House for YHC’s first Q at this AO.  This was a determined group of fellows and YHC was eager to get things going so off we went………….

 

Mosey to upper parking lot

Disclaimer

 

Warm-up:

SSH x 20

Cotton Pickers x 15

 

4 stations with 3 rounds of 10-20-30 reps at each

#1 LBC’s

#2 Burpees

#3 Dips

#4 Mountain Climbers

 

Light Poles(3 poles with 5 reps at #1, 10 at #2, and 15 at #3)

Round #1  Shoulder tap Merkins with bear crawl between light poles

Round #2  W’s with crabwalk between light poles

Round #3  Jump squats with lunges between light poles

 

Curb work(Reps of 5-10-15-20 of each during the rounds)

Round #1  Derkins and Rocky Balboas

Round #2  Incline merkins and squat toe taps

 

Mary

Flutters x 20

Low Dolly x 15

Pretzel crunches x 10

W’s x 10(courtesy of Dick Tracy)

 

Count-off and name-a-rama

 

Announcements:

-3rd anniversary workout for Harrisburg on Saturday June 4th at the Rail yard.

-Lots of AO options in MECA now so no one should be missing out.

-Still Q spots open at the Dawg House so sign up.  Get up with Pharoah with any questions.

-F3 night at the Kannapolis Intimidators game on Wednesday July 13th.  Dick Tracy is Q’ing this so check out the pre-blast for information.

 

COT

 

Moleskin:

-Thanks for the patience today guys.  We sped through things faster than I expected so had to improvise the last few parts there.

-I definitely heard some mumble chatter out there but there’s no quit in this group so that just keeps me going.

 

 

The Dawg House

---