February 7th, 2018 By Dial-Up

I was all fired-up to finally Q again with my Dawghouse brothers last week after being refilled with the F3 Spirit but unfortunately a nasty cold/flu bug shut me down which led to bronchitis. After some prayers and finally a visit to the Urgent Care – I was able to be well enough to lead my brothers. Now, YHC hasn’t Q’ed in a long time and he didn’t want to disappoint his fellow Pax in just another workout, so I did some research from the Backblast history and came across a backblast from our Lake Norman brothers from Oct 1st, 2016 that was Q’ed by Cheetah in where he chalked out a 36 Bar ladder!! I was inspired to provide my brothers a ladder workout but I knew didn’t have time to chalk out one and didn’t know if the school would have been fond of that idea so a quick search on Amazon didn’t disappoint YHC!! I also saw another workout at Comanche where they had Tunes playing while paying their dues and me being the Music Lover that I am anyways knew that we had to have some Jamz!

10 Dawgs made their way to join me this Fine Morning and it went like this….

Welcome & Disclaimer – MODIFY AS NECESSARY!!

Mosey to Parking Lot with

• High knees,
• Butt Kickers
• Carioca (aka Karaoke) & Circle up

Warm-a-Rama:

• Side Straddle Hops x12 IC
• Imperial Storm Troopers x12 IC
• Arm Circles
• Cotton Pickers x12 IC
• Line Jumpers – Front to Back – 1 minute
• Line Jumpers – Side to Side – 1 minute

The Thang:

LADDER TIME!

• Hop Hunters!  (hop fwd x5 – Run out)
  • Pay the Toll: 10 Burpees
• Crossover – Left (sideways run down the ladder)
  • Pay the Toll: 10 Merkins
• Crossover – Right (sideways run down the ladder)
  • Pay the Toll: 10 Carolina Dry Docks
• Side Straddle Hops (Jumping Jack – Both OUT, Both IN & Up the Ladder)
  • Pay the Toll: 10 WWII’s
• In & Out’s (facing the side -IN, IN, OUT, OUT)
  • Pay the Toll: 10 Mountain Climbers
• Single Leg Shuffle – Right Foot (IN & OUT of Right foot only – side of the ladder)
  • Pay the Toll: 10 Squats
• Single Leg Shuffle – Left Foot (IN & OUT of Left foot only – side of the ladder)
  • Pay the Toll: 10 LBC’s

Rinse & Repeato

• Hop Hunters!  (hop fwd x5 – Run out)
  • Pay the Toll: 15 Burpees
• Crossover – Left (sideways run down the ladder)
  • Pay the Toll: 15 Merkins
• Crossover – Right (sideways run down the ladder)
  • Pay the Toll: 15 Carolina Dry Docks
• Side Straddle Hops (Jumping Jack – Both OUT, Both IN & Up the Ladder)
  • Pay the Toll: 15 WWII’s
• In & Out’s (facing the side -IN, IN, OUT, OUT)
  • Pay the Toll: 15 Mountain Climbers
• Single Leg Shuffle – Right Foot (IN & OUT of Right foot only – side of the ladder)
  • Pay the Toll: 15 Squats
• Single Leg Shuffle – Left Foot (IN & OUT of Left foot only – side of the ladder)
  • Pay the Toll: 15 LBC’s

Rinse & Repeato

• Hop Hunters!   (hop fwd x5 – Run out)
  • Pay the Toll: 20 Burpees
• Crossover – Left (sideways run down the ladder)
  • Pay the Toll: 20 Merkins
• Crossover – Right (sideways run down the ladder)
  • Pay the Toll: 20 Carolina Dry Docks
• Side Straddle Hops (Jumping Jack – Both OUT, Both IN & Up the Ladder)
  • Pay the Toll: 20 WWII’s
• In & Out’s (facing the side -IN, IN, OUT, OUT)
  • Pay the Toll: 20 Mountain Climbers
• Single Leg Shuffle – Right Foot (IN & OUT of Right foot only – side of the ladder)
  • Pay the Toll: 20 Squats
• Single Leg Shuffle – Left Foot (IN & OUT of Left foot only – side of the ladder)
  • Pay the Toll: 20 LBC’s

….and one to Grow on! 

• Hop Hunters!   (hop fwd x5 – Run out)
  • Pay the Toll: 15 Burpees

Fun Mosey Run Back to the cars with Poison jammin’ on the Radio

Mary (by cars):

• Dollys – 12 IC
• Hi-Dollys (Rosalita’s) – 12 IC
• Lil Baby Crunches – 10 IC
• Dying Cockroach – 10 IC
• Bicycle Kicks (Freddie Mercuries) – 10 IC

The Naked Moleskin:

Pax, today was a fun day for me and it’s been way too long since my last Q … even had the Virgin Q Butterflies!! I wanted to celebrate my return to Q with something you guys haven’t done before at the Dawghouse with a new Dawg toy. Hopefully, it was a good change of pace for you guys from the normal. I also really hoped the music helped you guys enjoy the pain a little bit more than normal and I especially loved the unanimous yell of HEYYY! in Gary Glitter’s – Rock ‘n’ Roll Pt 2 – Awesome stuff!! …. And let’s face it, it was still better than the last time we had music thanks to Pharaoh and his Sally up & Down song. HAHAHAHA

Not to be overly mushy but I am truly grateful for you & the gift of F3 and while I seem to take it for granted from time to time, you guys are truly like a family to me! Thank you for helping me become a better person. The past couple months have been hell’ish for me and an uncertain future at work. I don’t handle stress all that well and instead of letting God & letting go I tend to freak out a bit, My stress was eroding one of the best things I have got in my life besides my family and that is you guys and F3. So, I apologize for my high emotions this morning but I’m just glad to back in the mix with you fine gentlemen. God Bless you all!

Announcements:

• Help Needed at Wings of Eagles Ranch this Saturday
• F3 Night at UNCC 49’ers Game
• F3 Guns, Beer & Pizza Night
• Forgot to Mention – Hump Day Happy Hour is TONIGHT at 26 acres Brewery – 7:30pm

Prayers & Praise

• Praise for our brother Terrible Towel and his M’s new healthy 2.0 and future F3’er to the family: Zachary James was born Monday afternoon. 9 lbs, 22.5 inches.
• Praise for the continued recovery of Bullseye’s Dad
• Prayers for Turbine’s Father-in-Law
• Prayers for shooting victim & family from Rerun’s case
• Prayers for our local First Responders: Police, Fire & EMS for the jobs they do daily

Thank you for allowing me to lead you today!

The Playlist for anyone that was curious:

• Dog Eat Dog by AC/DC
• The Final Countdown by Europe
• Welcome to the Jungle by Guns N’ Roses
• We Will Rock You by Queen
• Jump Around by House of Pain (not Cypress Hill lol)
• Eye of the Tiger by Survivor
• Rock ‘n’ Roll (Part 2) by Gary Glitter
• Turn Down for What by DJ Snake & Lil Jon
• Kickstart my Heart by Poison

From my Custom Spotify Playlist: F3 Workout Pump List

https://open.spotify.com/user/hmsmike/playlist/5W2GV2S3g0vE1MPeyIFZJ6?si=Mfj6IAO0QIKhZPndsoqKiQ

The Dawg House

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