January 6th, 2017 By Kojak

With the impending snow upon us 6 of the finest from the Dawg House came out to get in some work before the “blizzard” hit us.  5:30 arrived so off we went…………………

 

Mosey to the Bus Lot

 

Warm-up

IST x 15

Cotton Pickers x 15

 

Mosey to the cinderblocks and grab a favorite and then head over to the courtyard

 

The Thang

30-20-10 pyramid

Do the above number of reps of the following exercises:

Merkins

WWI situps

Alternating shoulder presses

In between each set run to the designated light pole and back to the courtyard.

 

Mosey back to drop off the cinderblocks but wait we still got work to do…………….

 

Partner up

100 Merkins – P1 does 10 with feet on block. P2 holds plank with feet on his block. Flapjack.

200 LBCs – P1 does 20 LBC holding block high on chest. P2 holds legs 6″ off ground, and extends arms w/block over chest

 

Mosey back to the courtyard

 

1 –> 10 Jump ups

10 –> 1 squats

 

Mosey back for Mary

Flutter kicks x 20

 

Count off and Name-o-rama

 

Prayer requests:

–Big Blue’s neighbor over the loss of their family member

–For the Kannapolis officer whose son was shot and killed in Charlotte

 

COT

 

Moleskin

–I hadn’t been out to the Dawg House in a while and it was good to be back out with these guys.  It was good to see a new face, Zapruder, out there too.  Keep pushing it and you will get better!!!

–I promise Sourdough that I already had cinderblocks in the plan before it was brought up.  I like that option here at the Dawg House.

–Good luck with your marathon training Pharaoh, I’m sure that you’ll be prepared to set a PR!!!

–Big Blue and Hokey Pokey were strong as usual.  Bonus points to Hokey for the parking lot pickup on the way to Mary, that showed me what F3 is all about.  Guys that are always looking for an opportunity to help out, no matter how small the opportunity is.

Harrisburg, The Dawg House

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