May 23rd, 2018 By Hop Hunter

13 Pax gathered in the gloom on a perfect Wednesday morning to get a little stronger.  YHC saw the Q opening late on Tuesday and decided this could be a great opportunity to close the gap on the finish line of the May Merlin challenge.  Apologies to those not in the Merkin Challenge, which YHC believes was the rest of the Pax :).  It went something like this…

Disclaimer…

Warm-a-rama

Mosey thru the parking with some high knees and butt kickers.

Circle Up for warmup…
SSH IC, Hillbillies IC, Wind Mills IC, Mountain Climbers IC, Merkins IC x10, 5 Yurpees OYO

The Thang…

 

Mud Run Flashback

Mosey to the front of school.

20 step ups each leg
20 dips OYO
10 decline Merkins then bear crawl to wall and 10 Hot pursuits and crab walk back.
10 decline Merkins then bear crawl to wall and 8 Hot pursuits and crab walk back.
10 decline Merkins then bear crawl to wall and 6 Hot pursuits and crab walk back.
10 decline Merkins then bear crawl to wall and 4 Hot pursuits and crab walk back.
10 decline Merkins then bear crawl to wall and 2 Hot pursuits and crab walk back.
… ending with 10 decline Merkins.

 

Mosey to the blocks (No blocks = audible)
20 burpees
20 step ups each leg, squares when waiting for opening.

 

Next Up…Tour de Merkin

Mosey around the back of the school… stopping along the way at each light pole for some merkins.
20 merkins
10 diamond Merkins
20 merkins
10 wide arm merkins
20 merkins
10 diamond merkins
20 merkins

Pax made it to he steps for a little break.
Run up and back down twice the head back to the top and mosey to the wall.

At the wall…
Balls to he wall with 10 hip slaps IC x10
Peoples chair with air presses IC added after 30 seconds
and repeato…

Next was a little bonus Tour de Merkin work as the pax passed 3 light poles moseying to the Parking lot.

10 shoulder tap merkins
5 burpees
20 merkins

Few minutes left to work with so why not Sprint to far end of parking lot and return backards to the starting line.

 

Mary

Leg Scissors (Hokie Pokie), Pretzel Crunch (4-Wide), Low Flutter (Knuckle Sandwich).

 

COT

Prayers for Baby Annabelle.

Prayers for Spauldini’s M (Brandy) as she meets with Doctors today.

Also, prayers for a safe Memorial Day weekend and all the Dawgs that have been able to post in a while.

 

Moleskin 

Thank you for the opportunity to lead.  Nothing better than starting my day at the Dawg House!

Announcements

• Dawg House Shirts are in!  See Pharaoh
• 6 Dawgs survived pax the F3 MudRun this past Saturday… It was a great time … looking for an even bigger Dawg House contingent next year!
• Davis Lake 3 Year anniversary boot camp on Saturday at 7am.

 

 

The Dawg House

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