12 showed in the gloom this AM at the Mighty Oak with 4 dogs – 3 playing and one in time-out
Warmup –
10 side straddle hops – 10 hand release merkans w/ short mosey to new spot
10 side straddle hops – 20 hand release merkans + 10 side straddle hops – 10 hand release merkans w/ short mosey to new spot
10 side straddle hops – 30 hand release merkans + 10 side straddle hops – 20 hand release merkans + 10 side straddle hops – 10 hand release merkans w/ short mosey to new spot
Work out –
Grab some cinder blocks
20 curls + 20 skull crushers + 20 squats + 20 press + 20 V-ups – one lap
10 curls + 10 skull crushers + 10 squats + 10 press + 10 V-ups – one lap w/ cinder
10 curls + 10 skull crushers + 10 squats + 10 press + 10 V-ups – two lap indian run
10 curls + 10 skull crushers + 10 squats + 10 press + 10 V-ups – one lap indian run w/ cinder
30 cinder press on back + 20 V-ups + 20 curls + 20 press + 20 squat – put up blocks
Cool down –
10 side straddle hops + 5 Burpees + 10 side straddle hops + 10 Burpees
- Roadie thanks for letting me lead and congrats to Dingo for taking over the Oak in two weeks (alignment with spreaders schedule)
- Good new guy work Qbert
- I appreciate the lip today boys kept me focused on ensuring the work-out was solid.
Thanks for letting me lead Roadie!!!! & VB
PS – Eric (Bam Bam) is still in Huntersville no matter the rumor he moved to the Caribbean.