November 22nd, 2021 By HoneyDo_MECA

4 Dawgs didn’t let the water falling from the sky deter them from meeting their Thanksgiving goals by banking some extra calories to use on Turkey Day. We are blessed to have shelter, so shelter we go.

Disclaimer and Warmup

SSH x20
Windmill x10
IST X10
Arm Circles

The main event. No running or hauling bells through the rain, so we will stay put and knock out some reps.

1st set:
5 Swings
10 OH Press
15 Step back lunges
20 Curls
25 Goblet Squats

2nd set:
5 Single Arm Clean and Press
10 Thrusters
15 Side Lunges
20 Tricep Extensions
25 Sumo Squats

3rd set (Arms)
10 Overhand Curls (each side)
10 Hammer Curls (each side)
10 Single Arm Curls (each side)
10 High Rows
10 Bent Rows

4th set (Core)
10 Atomic Crunch
10 American Hammers
10 WWII
10 Low Flutter
10 Side Bends

5th set (more upper body)
10 Front Raises
10 Tricep Extensions
10 Lawnmowers (each side)
10 Lumberjacks (each side)
10 Chest Press (each side)

Repeat 4th set (core)

6th set (legs)
10 Air Squats
10 Calf Raises
10 Lunges
10 Dead Lift
10 Sumo Squats

Repeat 4th set (core)
Repeat 1st set
Repeat 2nd set

Round Robin, pick your favorite of what we’ve done, we’ll do 10 reps of each
MASH – Atomic Crunches
Buck – Bicep Merkins (those weren’t something we did, but I’ll allow it)
Loveboat – Low and Slow Squats
Honey Do – Tricep Extensions and Calf Raises

Another Round, but I really don’t remember what we did, guess I should have written this sooner…

Time for Mary
– Pretzel Crunch x10
– The W x10
– Crunchy Frog x10
– Loveboat’s Homer to Marge Medley

Recover Recover

Always a pleasure to lead, and I’m thankful to those that showed up on a rainy day. I wasn’t feeling it after a bad night’s sleep, but when you sign up to lead, guys expect you to be there, and I expect guys to be there, so when people show up, work is done. Thanks for the accountability fellas!

Prayers for Buck’s friends and family and Honey Do for decisions upcoming.

Reminder:
12/4 – Adopt a Street
1/8 – Mount Afton

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