AO: f3dawghouse
Q: Slash
PAX: Buck, turbine
FNGs: None
COUNT: 3
Three pax showed up this morning ready for some work! YHC put together a circuit routine last night and had some tunes downloaded and ready to go. We had more running than is typical on a Monday, but the pax rose the occasion and did a great job! Thank you guys for joining me and letting me lead.

WARMUP:

IST
Penny pickers
Low slow squat
IST
Toy Soldiers
SSH

I tried to mosey to the court yard, but the pax wouldn’t have it. So we walked.

THE THANG:

4 sets of 4 exercises – Each exercise was timed for 40 seconds with 20 seconds of rest after. 30 seconds between each set.

Set 1:

Mike Tyson’s
Goblet squat
SSH
American hammer
Run a lap around the courtyard

Set 2:

Dips
Split squats
Line jump (S2S)
Atomic crunch
Run

Set 3:

Curl, press, tricep extensions
Step ups
Line jump (F2B)
V-ups
Run

Set 4:

Bent over rows
Calf raise
High knees
Flutter kicks
Run

Repeato for a couple sets.

MARY:

Baked in.

ANNOUNCEMENTS:

6/22: street cleanup at the Dawg House

COT:

Prayers for Anna; praise and gratitude for Turbine and his M and the support they’re offering this young lady.

Prayers for YHC – ongoing journey treating my anxiety, medication consistency and finding a new therapist