May 7th, 2018 By FlipPhone

9 men, including one FNG, showed up at the Speedway to get stronger.  The lights were on and there was already plenty of work going on to get ready for the upcoming races.  We put our work in and stayed out of the way.  It went like this.

Warm Up

SSH x 20, IST x 15, Windmill x 12, Mountain Climber x 20, Merican x 10

The Thang

Mosey to wall by the lower entrance

Balls to the wall with hip slaps x 10

Had to bring this one back to life

People’s chair with air presses x 10

3 rounds

Bear crawl ladder

1 merican, bear crawl across driveway lane, 2 mericans

Repeato across the lane up to 10 mericans

Mosey to Pull-up bars

1 round of Tabata pull ups

20 seconds work, 10 seconds rest.  8 rounds

Mosey to side parking lot

Suicides with Burpees

1 burpee at first line, 2 at second line, etc.

Hip extensions x 20 in cadence

Superman pulses x 20 OYO

Partner up

Partner clap mericans in the middle, partners run to opposite sides of lot and do squats

5, 10, 15, 20

Line jump for 1 minute

Mosey back for Mary

Mary

Mason Twist x 20

Pretzel crunch x 12 each side

Announcements

Wings of Eagles volunteers needed May 19th

Carpentry and landscaping work needed.  No special skills needed.  Bring the 2.0s and work for a good cause.  Contact @SSMinnow for details

Mud run May 19th – @TopGun has one team confirmed.  They are looking for a couple more for 2nd team.  Contact @TopGun for details.

COT

Special prayers for Annabelle, newborn with some severe health issues

Moleskin

Nice work this morning guys.

It was kind of cool work out under the lights, but I could see your ugly faces a little too clearly so not sure if I liked it or not.

Great to see @Habs back out, strong as usual.

Welcome out Rick.  Keep coming back.  I’m sure the Dawgs will give a fitting name soon.

 

Harrisburg, The Dawg House, White Lightning

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