Virgin Monday Workout for Dog Pound

  • Workout Date - 03/13/2017
  • Q In Charge - Spackler
  • The PAX - Yeager Bomb, Anchor Down, French Toast, Spackler, and FNG - Seatpost.
  • AO -

TR’s Dog Pound decided to add another day of pain by meeting on Monday’s. I was excited to see 5 pax brave the nasty 29 degree morning for a beatdown, including an FNG (Seatpost). Apparently there was a mixup in who had taken the Q since the look on Anchor Down’s face was full blown terror when I mentioned he had the Q. So I took it! Anchor Down has it Friday

F3 Mission, 5 Core Principles, and the Disclaimer was given.

WARM UP:
SSH x 20 IC
Mountain Climbers x 15IC
Arm Circles x 20 forward and backward
Don Quixote x 15 IC

THE THANG:
Mosey to the football field for a plank/merkin indian run. Hands were cold and wet, so the mumbling began. Entire length of football field. Then mosey around the field to let shoulders recover.

7’s at the hill near end zone. Squats and Burpees. Actually had to demonstrate a burp for the FNG. Didn’t realize how slick the hill would be (since there was ice on it).

Mosey up the trail to a small wall for some Dips x 15IC

Slow Count Merkins x 10 IC

Calf Raises x 10IC x 3 different foot positions.

MARY:
LBC’s x 15IC
Dying Cockroach x 15IC
Flutter Kicks x 15IC
Boxcutters x 15 IC

COT:
Welcome the FNG, now named Seatpost. Pray for his wife (Catherine) as she is going through tests. Said this group was an answer to prayer. This is why we continue to do this thing called F3. See everybody in the gloom on Friday morning, same place and time.

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