November 23rd, 2016 By HoneyDo_MECA

6 dawgs came out to wag their tails and try to earn that extra piece of pie tomorrow. We circled up, a weak disclaimer given, a few mentions of not running a lot and off we went into the chilly November air with the Speedway Christmas lights off in the distance.

Mosey to the field entrance to warm up
SSH x10 IC
Windmill x10 IC
Squats x10 IC

Mosey to the parking lot corner for a quick explaination of what we are doing.

Do a lap through the parking lot to the center aisle, up to the chute and back to the start with 10 merkins at each corner.

Mosey to the sand box and grab the 2 tires and split to 2 teams.

P1-Flips tires
P2-10 Merkins
P3-Squats

Rotate when P2 is done, rotate through about 4 times (honestly I lost count). Mosey back to the parking lot corner and repeat the lap.

Mosey to the kennel, and line up.

1st set- lunge to 1st line, back pedal back, defensive slide to the 2nd (switching halfway), sprint back, sprint down and back
2nd set- bear crawl to the 1st, crawl Bear back, lunge to the 2nd, sprint back, sprint down and back
3rd set- squat walk right to the 1st, squat walk left to the 2nd,lunge to the 3rd, sprint back

Mosey to the parking lot corner again for another merkin lap

Circle up in front of the track.
CDD x10 IC
Squats x10 IC
Apollo Ono x20 (Pharaoh)
Peter Parkers x10, err 8 (Mr. Wizard)
Wall sits x1 minute plus air presses
Plank x1 minute (Hokey P)
LBC x30 (was 25 until Pharaoh’s BS call)
Pretzel Crunch x15 IC each side
Low Dolly x15
Reverse Crunch x10
Crunchy Frog x10 (4-Wide)

Moleskin
This morning was great fellas, I miss being out with my Dawgs on a regular basis. I am thankful for you guys and appreciate you hanging in there with me as I worked on the fly and running much more than intended. You guys even let me miss count-o-rama and name-o-rama. To help simulate that, we counted to 6, Pharaoh would have started and told us he’s old and deserves respect, Sourdough would have said a number not as old, Mr. Wizard would garner some respect too, 4-Wide and Hokey-P would jump in and tell us they aren’t that old and I would tell you I’ve got the War-baby status for the day and get no respect.

Announcements
There are plenty of workouts in the morning, don’t miss out.
Also, there is a Harrisburg football game at 7 at Harrisburg Park, 2.0s are welcome

Enjoy Thanksgiving brothers, we all have a lot to be thankful for.

The Dawg House

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