Pledge Allegiance to the Flag!

  • Workout Date - 04/29/2016
  • Q In Charge - Spackler
  • The PAX - JK2, Hacksaw, The Big Short, Caliendo, Foiegras
  • AO -

6 men showed up for a new the new Dogpound Shovel Flag that was created.  I’ve been going to Dogpound for a while with no Shovel Flag and finally decided to make one.  It’s my VFlag.  Since we had an even number of men, I was finally able to BOMBS!  Once I saw Foiegras get out of his car and put a weight vest on, I knew I had to step up our game.

The Thang:

WarmUp

SSH x 20 IC

Small Arm Circles forward and backward, then Big Arm Circles forward and Backwards to really get warm.

Don Quixotes x 12 IC

Mosey to the wall on swamp rabbit trail to get in Dips x 20 OYO and Derkins x 20 OYO.  Now we are warm.  Run down the trail to the open parking lot for the next exercise.  BOMBS:

Partner up for BOMBS:  One guy runs approximately 1/4 mile while other partner does exercise.  Then Switch.

Burpees x 50

Overhead Press x 100

Merkins x 150

Big Boy Situps x 200

Squats x 250

Mosey back to wall and relax with Dips x 20 and Derkins x 20.

Return to beginning for Six inches, Dolly’s x 12 IC and Boxcutters x 12 IC.  With one minute left and everyone was spent, we gave the pledge to the new shovel flag for and ending.

 

COT:

JK2 Father n Law died.  Prayers for family.  Hacksaw cousin new baby rushed to hospital.  Prayers needed.  HOG day this weekend at Gideons House.  Swamp Rabbit Run May 6th.

 

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