December 29th, 2017 By AstroVan

YHC was one of the original members of The Dawg House. It was my regular Friday workout (with Wednesday being my Bible Study day). When for some unknown reason I decided to run more, Friday became a rest day and I said a quiet goodbye to the Dawg House. I have been very excited for Pharaoh and the boys to see how the AO has grown over the last year. After a long hiatus, it was good to be back in the driver seat this morning, if only for a quick stay. Here is what we did –

Mosey toward the front of the school and circle up:
SSH – 16 IC
Cotton Pickers – 10 IC
Tempo Merkins – 10 IC
Mountain Climbers – 10 IC
Tempo Squats – 10 IC
Windmills – 10 IC

Mosey to large parking area closest to trailers for a couple of “Escalators” (don’t know if that is the right name or not) –

Run to other end of lot near tennis courts for 10 Plank Jacks. Run down to Stop Sign for 10 Plank Jacks and 10 Squats. Run to next Stop Sign and 10 Plank Jacks, 10 Squats and 10 WW2 Sit-ups. Run back to start for 10 Plank Jacks, 10 Squats 10 WW2 Sit-ups and 10 Burpees. At this point YHC asked what happened to The Dawg House? When I left I was one of the fastest and now I am finishing DFL??!!

Repeat, in reverse, “De-Escalating” the exercises as we go. Once again, YHC, DFL!!??

Mosey to Cinder Blocks for Two Sets with a mosey in between
10 Shoulder Press IC
10 Goblet Squats IC
10 Curls IC
Mosey
10 Chest/Bench Press IC
10 Skull Crushers
5 OYO Blockees (Burpee with a block)

Mosey behind school to the hidden staircase. 7-1 Ladder with Plank Jacks at the bottom and Jump Squats at the top

Mosey to Ticket Booth and partner up for a dynamic Mary. Partner 1 stays and does an Ab exercise while Partner 2 runs a lap, switch and repeat til time is called. Here Town & Country (14) challenged Pharaoh (Respect) to a race. Pharaoh took the bait and quite the competition ensued. Should have shown to know who took the crown. For Mary we got in –

Low Flutter
LBCs
Pretzel Crunch

Namearama
COT

Announcements
1. The Mineshaft officially launches next Saturday at UNCC. If you know guys who could use F3 on that side of town, it would be a great way for them to start! You will see preblast in next Email Newsletter or you can check out the f3themineshaft Slack Channel
2. Harrisburg Football Game 1/1 at 7am – 2.0s welcome

20 Degrees and Still Sweaty Moleskin
– Nice work with The Dawg House this year. Great to see it growing so well.
– Pharaoh, strong as usual. Thanks for trying to teach my 2.0 some Respect.
– Talladega and Hop Hunter…Way to push and crush the workout
– Town & Country – Pharaoh said it best during Namearama … not a hate hate, just a Punk! 🙂
– ’til next time, thanks for having me and following me around this AM

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