November 29th, 2017 By Talladega

9 men and 1 eager 2.0 decided to start the day with a little warm-up at the Dawghouse. YHC was thankful for starry skies, dry parking lots, and no-ice-on-the-windshield temps. When the clock hit 5:30 and as Pharaoh cruised into the lot with his shiny red Caddie, we took off…..

 

Disclaimer

Mosey through the parking lot with high knees/skips and butt kickers, circle up for warm-up

• SSH x20 IC
• IST x10 IC
• Mountain Climbers x10 IC
• Windmills x10 IC

 

Mosey to the block pile, pick your favorite cinder block

• Curls x15 OYO
• Tricep extensions x15 OYO
• Chest presses x30 OYO
• Do 3 sets

Mosey to the parking lot with your cinder block, partner up

• Partner 1 takes his block to the light pole and does Block Merkins x10 OYO
• Partner 2 stays at the start and does Lunges with the block until P1 returns
• Switch positions
• Do 3 sets
• Partner 1 leaves his block at the start, runs to the light pole and does Burpees x5 OYO
• Partner 2 stays at the start and does Squats with the block until P1 returns
• Switch positions
• Do 3 sets

 

Blocks up, mosey to the flowerbeds, partner up

• Partner 1 does a decline plank walk around the raised flower bed
• Partner 2 stays at the start and does Decline Merkins until P1 finishes the plank walk
• Switch positions
• Partner 1 does an incline plank walk around the raised flower bed
• Partner 2 stays at the start and does Incline Merkins until P1 finishes the plank walk
• Switch positions

 

• Peter Parkers x10 OYO
• WWII x10 OYO
• Do 3 sets

 

Mosey back to the parking lot for Mary

• Hunting Dog Pointers (whatever Catfish at Concord calls these things) x15 IC
• W’s x10 IC
• Pretzel Stick x10 IC
• Plank Jack x10 IC

 

Recover Recover

 

Announcements/Prayer Requests

• Operation Sweet Tooth, check Slack for info or reach out to Flipphone or Kojak for details
• Hokie Pokie’s dad, Bullseye’s dad- cancer treatments (no they aren’t brothers)
• Pharaoh’s wife- foot issue

 

Moleskin

As usual, it was an honor to lead today but YHC couldn’t do it without the PAX showing up.  We get stronger by pushing and encouraging each other and it all starts by showing up.  Reach out to a guy who’s been missing, let him know we want/need him back out.

Big thanks to Pharaoh for suggesting/organizing the PAX/M/2.0 get together last night at Cabarrus Brewing.  We should do that more often.

Rolling Stone, The Dawg House

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