August 23rd, 2019 By Kojak

YHC got asked to flip flop Fridays with a recovering PAX so felt like something special was needed on this last Friday of summer vacation.  YHC looked through the Lexicon to get some ideas and came up with something that hopefully would satisfy the eager Friday crowd at the Dawg House.  The clock hit 0530 so off we went and it went down kinda like this…..

 

WARM-UP

Windmill x 10

Tempo squat x 10

IST x 15

Toy soldiers x 15

10 merkins OYO

 

THE THANG

The X:  The PAX would do 20 reps of the following exercises at each point of the X:

1. Squats
2. RBC’s
3. Lunges
4. American Hammers

Then between each exercise would come back to the middle of the X and do 5 burpee/mountain climber/Parker Peter merkin combo(which the name is to follow) before moving onto the next exercise.  The PAX completed the first round together in order for everyone(that includes you Greenwave) to get the rotation of exercises.  The PAX did about 1 1/2 rounds of this.

 

The Medley:  YHC spotted this on the Lexicon and felt like the PAX would enjoy this type of challenge.  1:30 is put on the clock and the following exercises are done during this time.  It was left up to each PAX to pick the number of reps that they wanted to start with but they would have to complete that number of reps for each exercise during the allotted time.  Each round 1 rep would be added to the count.  The exercises were:

1. Hand release merkins
2. WWII’s
3. CDD’s
4. Freddie Mercury’s

If a PAX couldn’t finish all the number of reps of exercises during the time then the next round they would subtract a rep and keep going.

 

MARY

–The Box x 20

 

Count-off and Name-a-rama

 

COT

 

PRAYERS

–For the safety of the 2.0’s going back to school next week.  Keep an eye out on the road for all of the extra traffic.

–For all the PAX recovering and for the ones that haven’t been out recently

 

MOLESKIN

–Reminder from the MQ about spreading the word about F3 and being able to let guys know about all 3 F’s.  Remember this is more than just a workout group.

–YHC hadn’t thought of a name for the middle exercise of the X but the Lollipop was brought up by Gamma because in his words “it sucks so much”.  (Lollipop being a reference to YHC’s F3 name)

–Rerun started out with 10 reps on the Medley which was very beastly of him but not surprising.

–With school starting back next week hopefully we’ll still get to see Greenwave back out some time.

–Yard Sale finished out his first week strong!!!  He’ll be leading the pack in no time.  His EH’er, Smurf, has settled in nicely and breezed through today.

–Good to see Gamma in the Gloom after work travel.  #executivelife

–Turbine was killing it this morning!!!

–Ticonderoga you’re welcome for the extra cardio.  I was just thinking you wouldn’t accept any less.

–Hokie Pokie and Talladega were studs as usual.  Must be the hair!!!

–Uecker showed that all the vacations pay off by keeping him fresh and rejuvenated!!!

The Dawg House

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