- 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.
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.
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.