July 25th, 2018 By SS Minnow

While a couple of Dawg regulars chose the arduous hills of Harrisburg, this Harrisburg’er made the trek to the Dawg House and was met by six equally ambitious Dawgs ready to take on the day. This would require each one to go up one side and then down the other side of a decent size ladder. Here is how it went:

Mosey to warm-o-rama with butt kickers and high knees

Warm-o-Rama

Side Straddle Hop, Windmill, Imperial Storm Troopers, Air Squats, Merkins, Mountain Climbers … all in cadence

Mosey to courtyard at school entrance for the main event

Main Event – Ladder (perform each rung OYO. Wait for the six then do the next rung of ladder)

5Burpees
10ReverseCrunches, 5Burpees
15Incline Mericans, 10ReverseCrunches, 5 Burpees
20 JumpSquats, 15InclineMericans, 10 ReverseCrunches, 5Burpees
25Dips, 20JumpSquats, 15InclineMericans, 10ReverseCrunches, 5Burpees
30AirSquats, 25Dips, 20JumpSquats, 15InclineMericans, 10ReverseCrunches, 5Burpees
35LBCs, 30AirSquats, 25Dips, 20JumpSquats, 15InclineMericans, 10ReverseCrunches, 5Burpees
40SSH, 35LBCs, 30AirSquats, 25Dips, 20JumpSquat, 15Incline Merican, 10ReverseCrunch, 5Burpees
35LBCs, 30AirSquats, 25Dips, 20JumpSquats, 15InclineMericans, 10ReverseCrunches, 5Burpees
30AirSquats, 25Dips, 20 umpSquats, 15InclineMericans, 10ReverseCrunches, 5Burpees
25Dips, 20JumpSquats, 15InclineMericans, 10ReverseCrunches, 5Burpees
20JumpSquats, 15InclineMericans, 10ReverseCrunches, 5Burpees
15InclineMericans, 10ReverseCrunches, 5Burpees
10ReverseCrunches, 5Burpees
5Burpees

Mosey to mary

Mary

Pretzel stick (left & right), WWII situps, Crunchy Frog

Moleskin/Announcements:

• Really enjoyed it, Dawgs. There was lots of chatter encouraging and supporting all the Pax.
• @Dial-up – great to work out with you again…way to keep it up.
• @Beetlejuice – equally stout effort….way to knock out those burpees on each round
• @Speedo – great to meet you, you looked and worked real strong!
• @HokeyPokey, @Spauldini, @Habs – great push as always
• Between Warm-o-Rama, the Ladder, and Mary, we did 1170 reps, not to mention the three short runs mixed in there too ………. Strong Dawgs!
• Hats off to the original creator of the beast ladder in this workout. YHC archived it a 2-3 years ago after it kicked my butt back then too. I do not recall who dished out the pain then.

Announcements:

• Prayers for Spauldini and his wife as they await test results on Friday
• Prayers for the family of Habs’s friend who passed away due a blood clot, leaving a family with two children
• Praise that Bullseye and his daughter we not hurt badly in a motorcycle accident
• F2 and F3 opportunities abound! – see the Meca emails and Slack channels for lots of info

 

 

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