AO: f3dawghouse
Q: Slash
PAX: Buck
FNGs: None
COUNT: 2
YHC was able to wake up on time today! I knew no one grabbed the Q so I went through my library of KB workouts and picked one I thought would be fun. I also made it to the Dawghouse on time! I told Buck if he brings the tunes I’ll bring the workout. So, up to the breezeway we went…

Some trucks were driving around the courtyard. One drove up while we were doing our warmarama to pick up the trash in the breezeway. There aren’t a lot of “firsts” at the DH and that was one… or I just don’t get out much.

WARMUP:

SSH
IST
20 Wall taps (OYO)
Low slow squat

THE THANG:

4 exercises in a slow cadence. Then a rotator/constant bit. 3 separate sets. 2 full rounds. You could do a mosey between sets or rounds but we didn’t. Just a 10 count in between rounds.

Set 1

8 Curls
8 Forward raise
8 OH press
8 Tricep extensions

Timer: 30 SSH
Constant: med ball squat throws

Set 2

8 squat pulses
8 Dairy farmers
20 donkey kicks (OYO)
8 Jane Fondas

Timer: 30 LR twist + squats
Constant: med ball Kamehamehas

Set 3

8 core killers
6 v-ups
8 American hammers
8 JLos

Timer: 30 Mtn climbers
Constant: big boy sit-ups with a med ball throw

MARY:

Pretzel crunch
Glute bridges
Window panes

ANNOUNCEMENTS:

6/21: 5k walk/ruck/run for strength at Dorton. Fundraiser to raise awareness for CCDS. Sign up here: runsignup.com/Race/FindARunner/?raceId=182305&page=2

COT:

Prayers for Buck and the M and grandkids getting over some sickness. Plus bucks foot pain.

Prayers for CPAP, Mirabelle, and all of our pax