July 17th, 2017 By Talladega

8 men decided to show up today at the Dawg House for some F3 fun. Here’s how it went…..

Disclaimer

Jog around the parking lot to warm up, short stint of carioca and high knees before we circled up

Hillbillies x15
SSH x15
Mountain climbers x15
The Thang

Start jogging around the parking lot as YHC explained the next group of exercises which would make up a 1/2 Murph

2 laps around the parking lot equals 1/4 mile
into tennis courts to do 50 pullups, 100 merkins, 150 squats (5 rounds of 10/20/30)
2 laps around the parking lot equals 1/4 mile
pick up the 6 when complete
Mosey to the bus parking lot area for next exercises

10 burpees at the curb
10 WWII at the first island
10 hand release merkins at the second island
10 RBC at the third island
20 derkins at the far curb
head back to start, stopping at each location to repeat the exercise (10 RBC, 10 HRM, 10 WWII, 10 Burpees)
pick up the 6 when complete
Mosey to courtyard at the flower beds

Dips x20
Step in place for 10 count
Dips x16
Step in place for 10 count
Dips x12
Step in place for 10 count
Dips x20
Mosey to parking lot for Mary

Squirm x15 (purely in honor of Pharaoh who I know wishes he’d been there to partake)
Sweat Angels x15
Low Flutter w/ arms up x7 + arms back x7 + flat on back x7
Low Flutter w/ arms up x6 + arms back x6 + flat on back x6
Low Flutter w/ arms up x5 + arms back x5 + flat on back x7 (2 extra got us to 6:15)

COT

Intimidators game 7/20

Painting at orphanage 7/15 8a-noonish (reach out to Kojak if able to help)

Prayer requests for Yellowcake to heal up from back surgery; Spauldini and family traveling; Turbine traveling back from mission trip in Brazil; all those guys we’ve been missing from these great, awesome, nothing-but-fun work outs

Close out in prayer

 

The Dawg House

---