March 28th, 2018 By Hop Hunter

9 Dawgs out in the gloom this morning for the normal Wednesday Beatdown.  It was almost 5:30 and YHC noticed that we may be absent a Q.  Not sure if Pharaoh may be about to roll in on 2 wheels gleefully ready to whip out the Sharknado sign… YHC decided to take the wheel.  It went something like this…

 

Warm-a-rama

Mosey to the parklot for some line work:
Circle up…
SSH x20 IC
HB x15 IC
MC x 20 IC
Merkins x10 IC
Windmill x10 IC
Cotton Picker x10 IC

 

The Thang:

Mosey over to the bottom of the parking lot for some Wexler inspired suicides.

Bear Crawl Suicides

• 10 merkins
• Bear Crawl to first line
• Run to the end of the parking lot
• 10 Squats
• Run back to previous line where you started running
• 10 merkins
• Bear Crawl to the next line, run, squats…
• Repeato all the way up the hill
• Side shuffle to bottom of lot when done, switching sides at each line.

Quadraphilia Suicides

Starting at the bottom of the parking lot

• 10 WWII’s
• Lunge walk to the 1st line
• Quadraphilia To the end of the parking lot
• 10 Squats at top of the Hill each time
• Run back to previous line where you started running
• 10 WWII’s
• Lunge walk to the next line, Quadra, squats….
• Repeato until back at top
• Side shuffle to bottom of lot when done, switching sides at each line

Mosey to front of school for some Tabata.

5 sets of each exercise with 20 seconds on and 10 seconds off

• Step ups
• Dips
• Derkins (ouch)

Mosey to “The Wall”

– People chair for 1 minute with air presses mixed in – x20 IC

– Squerkin 10 OYO… gotta show to know

 

Mary

• Low Dolly x15 IC
• Low Flutter x15 IC
• Recover, recover

COT

 

Announcements:

• Harrisburg 5K is 4/14.  This will be our first SpeedForNeed event of 2018 so lets post a strong showing for the home town.  Details here.  There will be a beatdown before the race at the Town Center starting at 6:30am (instead of the rail yard)
• Operation Sweet Tooth is having their Christina Latini 8k/2Mile walk on April 21st.  Details Here!
• Orphanage Game Day time changed to 2pm on 4/21.

Prayer Requests:

• Special Prayers for @Turbine’s Father in Law who is battling with Cancer
• Special Prayers for @Tigs son’s 21 year old friend who going thru treatment for Cancer.
• Special Prayers for @Flea’s family.  He lost his 50 yr old brother to a heart attach last week.
• Special Prayers for @BigBlue’s niece regarding the tumor on her Liver

Great work out there everyone!  Way to push it out and great job picking up the six.  Thank you for playing along with this impromptu beatdown.

As always, thanks to all for showing up and giving me the opportunity to lead!

 

The Dawg House

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