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F3 | April 28, 2017

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Block fun!!!!

  • When: 04/21/2017
  • QIC: Kojak
  • The PAX: Dial-up, Roper, Hop Hunter, Mud, Pharaoh(WD), Spaldini, Terrible Towel(WB), Amway, Kojak


Nine of the Dawg House elite showed up on an awesome Spring morning to see what YHC could come up with.  We got moving and it went like this……………

 

Mosey to the bus lot

 

Disclaimer

 

WARM-UP

IST x 20

Cotton pickers x 15

 

Mosey to the blocks

 

THE THANG

Sumo squats x 10 with 1 block

Bear crawl up the ramp and loading dock and then back to your blocks

Farmer carry with two blocks to the second light pole and back

3 rounds

 

Up and overs x 10 with 1 block

Lunge walk up the ramp and loading dock and then back to your blocks

Overhead carry with 1 block to the second light pole and back

3 rounds

 

Mosey to the hill

 

1 –>  10 reps

Merkins at bottom of hill

Shoulder taps at top of hill

 

MARY

W’s x 20

Low flutters x 15

 

COT

 

MOLESKIN

–Every time YHC heads to this AO there is always a new face that I see.  This AO just keeps expanding.  Great to see!!!!

–YHC knew he had to include bear crawls because of how much Spaldini loves them so you’re welcome.

–Pharaoh leads from the front as usual but Hophunter seemed to always be on his heels.

–Good to see Terrible Towel working back from surgery.  Keep pushing bro!!!

–I heard the comment about Mud that he now looks “respectable”???  Not sure what that meant but………

–Roper and Dial-up had no quit.  Keep getting stronger guys!!!

–Think I heard that this was Amway’s first week in F3 so strong end to the week!!!!  There are lots of options in MECA so get out there.

 

 

 

 

Kojak
  • On April 21, 2017

Comments

  1. Thanks for allowing me to lead!!!

  2. Dial-Up

    @Kojak – Pleasure to meet you and thanks for a great Q! Hope to see ya out at the Dawghouse again!

    By the way – Complete Beastmode today while Rucking!! #Respect

  3. Hop Hunter

    Great job as always @Kojak… much respect on leading while rucking!

  4. Terrible Towel

    Great lead @Kojack. I was done after the first set of sumo squats.

    Charity 5k tomorrow in Kannapolis:
    http://racesonline.com/events/stridesforstroke

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