December 22nd, 2017 By Kojak

8 Dawgs (kudos to @Speedo for representing when sleep was the alternative) showed up for a Friday beat down. The cinder blocks were visited on Wednesdays @Talladega Q, so YHC, being a Detective and all, thought a little follow up wouldn’t hurt.

Short mosey to the upper bus lot:

SSH X 20 ic

Hillbillies x 15 ic

High knees x 20 oyo

Merkin x 10 ic

 

Mosey to cinders, grab 1:

 

-Chest press/back ext. combo x10 ic, Merkins on block x15

-squat/curl/press combo x10 ic, lunge leaps (cinder held high) x 10 oyo

-21s/20 dips

-v-ups x 15 oyo/ mason twist x 15 ic

Repeat 3x

 

Indian run to steps behind fields, follow the Q up/down steps x 3

 

Mosey to brick wall, people’s chair for a short rest, left leg lift, right leg lift, 15 shoulder raises ic

 

Mosey to tennis courts:

 

-1st court – plank walk across, 15 WWlls

-2nd court- bear crawl across, 15 CCDs

-3rd court- partner up, wheel barrow across, 15 cross jacks

Repeat back across

 

Plank killers oyo, 10merkins/10 mountain climbers/10 plank jacks/10 shoulder taps

 

Mary

Low flutter 15 ic

Lbc 15 ic

Crunchy frog 10 ic

Pretzels 8 ic

V ups 10 ic

 

Recover, Recover!

 

COT

 

God bless you all and Merry Christmas!

The Dawg House

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