August 9th, 2017 By Knuckle Sandwich

14 men posted on a beautiful August morning ready to get their sweat on! YHC holding a bulletproof weinke full of epic ladders….or so I thought!

5:30  Disclaimer given, then moseyed to center parking lot for:

Warm-A-Rama:

• windmill x10+1
• cotton pickers x10
• Imperial Storm Troopers x10

Mosey to seldom used far left parking lot:

Ladder #1 (bear crawl)

• 10-1 ladder
• 10 Burpees at line
• Bear crawl 60ft to curb
• 1 WWII
• Bear crawl back to line
• 9 Burpees
• Repeato till 1 Burpee and 10 WWII

So if your counting thats 20 bear crawls x 60ft. = 1200ft. of bear crawls! ouch. Time to change up weinke.

Mosey to block pile area:

Ladder #2 (lunge walk w/cinderblock)…..scratch that, sprint!

• 10-1 Ladder
• 10 reverse LBC’s at curb
• sprint to other curb
• 1 Carolina dry dock
• sprint back to 1st curb
• 9 reverse LBC’s
• Repeato till 1 reverse LBC and 10 CDD’s

YHC realizes he is short on time, time to modify weinke, off to the block pile we go:

Each member of PAX grabs a cinder block  for Blockhead workout (hop-hunter)

• chest press x20
• squats x20
• incline merkins x15
• squats x15
• curls x15
• tricep ext. x10

6:10 head back to start area for some much needed Mary:

• no 1min abs with habs 🙁
• protractor with a whole bunch of angles, yes i don’t remember them
• Hokie-Pokie leads crunchy frog

Announcements / Prayer Request:

• Kannapolis kickoff this Saturday
• Spauldini’s wife’s uncle… heart attack

COT and Prayer by Turbine

The Dawg House

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