AO: F3Dawghouse
Q: Dawghouse MASH
PAX: Buck, CPAP, F3Pharaoh, Spaz, Dawghouse MASH
FNGs: None
COUNT: 5
A little damp from overnight showers, but mostly dry pavement rewarded those who fit the battle of the fartsack. Thems who showed are all CHAMPS!, every one of ’em.
WARMUP: Oh, you know, the usual: SSHs, Hillbillies, Penny Pickers and Arm Circles to get some blood flowing and muscles stretched (a little); Mosey to pick up our Cinder Block Buddy
THE THANG: The CHAMPS! workout is very simple:
12 reps each of cinderblock Curls, monkey Humpers, Abdominal medley (LBC, RBC, WWII, Pretzel Crunch, etc. of your choice), Merkin medley (Merkin of your choice), Peter Parkers (or Plank Jacks), Squats (weighted or not); for an Exclamation Point run about 120 yards in a straight line then back!
Repeato x 4 or 5.
MARY: Return cinderblocks from whence they came.
ANNOUNCEMENTS: Pax at Whitewater Center Time Laps; NAMI event at Frank Liske; Harrisburg AO 10-year Anniversary upcoming.
COT: Prayers for Martha, Melissa, Van, Charlie