June 24th, 2021 By YellowCake

Poutine delivered the Trailer of Pain to the Dawghouse a few weeks ago, so today was my turn return the favor.  Just pain, no trailer.

Mosey to the back of the school for Warmups:

19 reps of first exercise, which was SSHs

ISTs

Toe sweeps

10 Merkins OYO

Arm circles

Michael Phelps

Now everyone scare the snakes away and grab a block, bring it back to the parking lot for block-exercise-sprints.  From the starting point, carry the block to line 1, do the exercise, leave the block there, sprint back to the start, sprint back to your block, carry the block to the next line.  Repeat for 3 lines, after the third, carry your block back to the start for the next round.

Round 1: 5 block Swings

Round 2: 5 block Swings, 10 Merkins

Round 3: 5 block Swings, 10 Merkins, 15 Curls for the girls

Round 4. 5 block Swings, 10 Merkins, 15 curls for the girls, 20 Squats

Round 5: 5 Bent over rows

Round 6: 5 bent over rows, 10 chest presses

Round 7: 5 bent over rows, 10 chest presses, 15 Tricep Extensions

Return the blocks, mosey to the front for Mary:

Pretzel Crunches

LBCs

RBCs

Recover recover!  Time for coffee, everyone enjoyed Poutine’s “it’s coffee o’clock” cups with the pink hearts.

Guys, thanks for the hospitality.  It’s fun checking out a different AO, or having someone from a different AO come and Q.  I’ll visit again, I especially want to try out the evening beatdown.  I invite all of you to the Dawghouse Mon-Fri, and feel free to sign up to Q.

YellowCake out!

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