December 16th, 2016 By Pharaoh

3 Dawgs show up for a frosty beatdown and agree upon a co-Q

Sourdough:

Mosey to ticket booth for warmup

SSH, IST, CP all IC x15

Mosey to Kennel/tennis courts

2 pax do squats while one runs around the perimeter of the courts –

rotate runners until 300 squats completed

repeat with 300 dips

Pharaoh:

mosey to flag poles

Aiken Legs:  20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks

Bear Crawl – Derkin progression:

Bear crawl to 4 ft wall – 1 Derkin…Bear crawl to 2 ft wall – 2 Derkins

Bear crawl to 4 ft wall – 3 Derkin…Bear crawl to 2 ft wall – 4 Derkins

repeato to 10 Derkins

Aiken Legs:  20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks

Mr. Wizard

mosey to brickyard – grab a cinderblock

Bent over rows

Shoulder Presses

Low Curls

High Curls

Full Curls

Mosey to cars for Mary

Mason Twist

Low Dolly

Low Flutter

COT

Prayers for Terrible Towel

The Dawg House

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