May 22nd, 2019 By Hokie Pokie

14 Men joined me this morning to help celebrate my 3 year anniversary with F3 at the Dawg House. Just a quick welcome introduction and disclaimer…but I was excited to get started!!

Warmarama:

Mosey to the parking lot for some run on the parking lines, then circle up:

SHH (IC) x15

Cotton Pickers (IC) x 12

Quad stretch each leg

Arm circles

Michael Phelps

 

The Thang:

Hokie Pokie suicides

Line 1 – 15 SSH

Line 2 – 10 Squats

Line 3 – 5 Burpee’s

Flap jack

Line 1 – 5 SSH

Line 2 – 10 Squats

Line 3 – 15 Burpee’s

 

Mosey to Brick wall

People’s chair with arms straight out

• Shoulder press (IC) x 10
• Back arms to straight out
• Repeto three times, the whole time still in People’s chair

 

Mosey to the Stairs

10 to 1 Ladder

• WWII x 10 at the top
• Burpee’s x 1 at the bottom
• Climb that ladder!!!

 

Two lines with an Indiana run around the back of the school

• Person the back – 2 squat penalty before running to the front

 

Loading dock

-Bear craw up the side walk

-Lung walk up the stairs

Repeto x3

 

Almost out of time, but a few minutes for Marry:

Flutter Kicks (IC) x10

Hold for 6inches

Right into Homer to Marge x 4

Recover…Recover

Thanks for coming out this morning!! Great to be back Qing at the Dawg House. It has been too long. Remember to continue to spread the word to other men in the community. I know F3 has been a huge change in my life and for my family. Thanks for all the support over the past 3 years!! Now turn yourself around, and that’s what it’s all about….

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