Wounded Dog

  • Workout Date - 09/09/2019
  • Q In Charge - Spackler
  • The PAX - Anchor Down, Control Alt Delete, Double Windsor, Generic, Honkers,Kilowatt, No Script, Percy,Mani Pedi, Spanish Turkey, Soda
  • AO - Dog Pound

Disclaimer Given. Today is gonna be tough since nobody else signed up for Q

Warm Up
SSH x 20 IC
Mountain Climbers x 20 IC
Merkins x 10 IC
IW x 20 IC

Partner up. Grab a rock and head to end of parking lot. Don’t worry about rock yet

Boo yah Merkins x 20
Next is a game of paper, rock, scissors
Both partners in plank position the entire time. Use one hand to play game. Loser does 1 Burpee while winner does 1 Merkin. We played 10 rounds and the exercises increase each round for up to 10 Burpees and 10 Merkins. Now that Shoulders are spent. Grab the rock

Partner 1 does Squats while partner 2 does rock sliders all the way to end of lot. This is a bear crawl while pushing the rock. Once to end of lot Partner 1 runs to Partner 2 and flip flops. Back to other end of parking lot.

Next is a Dora. Partner 1 runs to end of lot and back while Partner 2 does exercise
100 Overhead Press
200 Curls
300 Squats

Still time for the worst of all. Time for Wounded dogs. Partner 1 does Flutter kicks with rock over chest in air while partner 2 heads towards the pain. Wounded Dog is a bear crawl with 1 leg lifted so you crawl and hop to middle of lot turn around and switch legs to come back. FlapJack with Partner.

Heals to Heaven x 20 IC.

5K happening in Oct for Kilowatt

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