October 6th, 2017 By Talladega

12 men showed up at The Dawg House for a Friday beat down and since YHC is in no shape to run and jump, the only things left to do were push ups and sit ups.  The group looked like they were eager to get started so disclaimer given and the fun began.

 

Mosey through the parking lot and circle up for warm up

• SS-no H = side straddle no hop x5 (This basically became a joke since YHC was really the only one who needed to modify.  The rest of the PAX looked as if they didn’t know whether to follow along with just the arm waving, watch, or do real SSHs instead.)
• Sumo squats x10
• LBAC forward and backward

 

Mosey to the flowerbeds.  I’ve read that 12 is a perfect number and represents completion.  How fitting that we had 12 men today and YHC had planned to do 12 of each exercise!  Honestly, I thought 10 was too few and 15 too many so 12 it was for everything, in cadence.  The sequence may be out of order but you get the point- forgive my poor memory.

• Shoulder Tap Merkins
• LBC
• Shoulder Tap Derkins
• RBC
• Shoulder Tap Incline Merkins
• Flutter
• Diamond Merkins
• Low Dolly
• Carolina Dry Docks
• Rosalita
• Jack Webbs (1 merkin : 2 air presses up to 12:24)
• WWII (OYO)
• Wide Arm Merkins
• Freddie Mercuries
• Staggered Merkins
• Core Killers (OYO)
• Patty Cake Merkins
• Russian Twist

Mosey to the tennis courts.  Continue with sets of 12.

• Pull Ups / Air Squats
• Chin Ups / Air Squats
• Dips
• Pretzel Crunch
• Hand Release Merkins
• Russian Twist
• Patty Cake Merkins
• Freddie Mercuries
• Staggered Merkins
• WWII (OYO)
• Wide Arm Merkins
• Rosalitas
• Carolina Dry Docks
• Low Dolly
• Shoulder Tap Incline Merkins (OYO)
• Shoulder Tap Derkins (OYO)

Mosey back to the start for Mary and more.

• J Los x12
• Plank Jacks x12
• Dying Cockroach x12 (Pharaoh)
• V Ups x12 (Spauldini/Pharaoh)
• Peter Parker Merkins x12

Recover Recover

 

Announcements/Prayer Concerns

• Terrible Towel is offering flu shots, contact him if interested
• Running somewhere tomorrow, location/time TBD, check Slack to see details

 

Moleskin

Great push today guys.  I know it may not have been the most exciting, run around, jump up and down experience of your life but I think we’ll be better for it.  When you can’t use your legs you can still work up a sweat and get your heart beating.  There’s always an option to do something so keep going!

 

The Dawg House

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