AO: F3Dawghouse
Q: Dawghouse MASH
PAX: Buck, Cowbell, Liquid Courage, Dawghouse MASH
FNGs: None
COUNT: 4
Took the Q today so I could make sure to call back-friendly exercises as I work out some lingering muscle tightness.
WARMUP: 12 SSHs, 12 Penny pickers, 1/4 mile mosey around parking lot.
THE THANG:
Sets of 3 exercises, performed in sequences of 5/10/15 reps each. So,

Round 1:
5 Skull Crushers, 5 Bench presses, 5 LBCs; followed by
10 Skull Crushers, 10 Bench presses, 10 LBCs;
15 Skull Crushers, 15 Bench presses, 15 LBCs.

Round 2 – Same 5/10/15 sequence with:
Curls, Overhead presses, and Squats.

Then Round 3:
Upright rows, Tricep extensions, and Calf Raises.

Round 4, Ditto:
Dips, Air presses, Lawn Mower pulls.

Then, “Back, Jack, do it again.”

MARY: 10 Slow Pretzel crunches and American Hammers (in cadence)
ANNOUNCEMENTS: Adopt-a-Highway street cleanup this Saturday
COT: Prayers for Van, Steve, Jr., Charlie, general prayers for the f3 brethren.