AO: f3dawghouse
Q: JD
PAX: Buck, Ticonderoga
FNGs: None
COUNT: 3
WARMUP:
SSHs x 15
Air Squats x 15
Mountain Climbers x 15
Windmills x 10
THE THANG:
A Tabata KB beatdown. Three rounds of four exercises with a repeat of exercises in each round and a run around the quad. The timer for each exercise was 50 seconds on the exercise with a 15 second rest.
Round 1:
Sumo Squat
Crossover Merkins
Sit and Press
American Hammer w/iron
Run, repeato

Round 2
Concentration Curls
Reverse Kettlebell Lunge
Overhead Tricep Extension
Pullover Sit-up w/iron
Run, repeato

Round 3
Deadlifts
Crossover Burpees
Lawnmowers
LCBs w/iron
Run, repeato
MARY:
Low Flutters w/iron x 10 (IC)
Box Cutters w/iron x 20 (IC)
Homer to Marge
ANNOUNCEMENTS:
Roadside cleanup coming soon. Buck will put a notice on Slack.
COT:
Good to see Ticonderoga out and getting after it!

Prayers for Buck as he deals with family dynamics and a new job opportunity.

It always an honor to lead a Dawghouse workout.

“Submit therefore to God. Resist the devil and he will flee from you. Draw near to God and He will draw near to you.”
James 4:7-8