9 brave arrived for WDOG this morning and here is how it went down….
COP: SSH, Helicopters, Windmills, Imperial Walkers, Arm Circles, LBC’s, APD’s.
Curb Crawl : Bear crawl to curb – incline merkin crawl bear back decline merkin – ladder 1-5 and back down the ladder.
Indian Run Pole Smokers : 5 pole smokers while rest of the pax holds @ 6 inches run to the end of the line – everyone repeats 4 times.
Amp Theatre – Dips Ladder – start at top step work are way down to the bottom 18-1
Pull up Station : 5 overhand 5 underhand 5 derkins – 3 sets..
Amp Theatre : Incline merkin ladder – start at the bottom work are way up – 1-18.
Native American Run – back to the flag
Ring of Fire : 10 merkins while holding plank – 2 sets..
NMS: Way to work this morning guys…… YHC has to apologize for being distracted this morning. When YHC get’s pissed it’s very hard to let it go….. The workout came at a great time though and certainly helped relieve some tension …. Should any of you have a bunch punks spray paint your cars – Blue Monster wipes does the trick – came right off. The cop was telling YHC this morning after returning from WDOG that it looked like kids got a number of blocks in the neighborhood and that they would increase patrol it being summer and all – and YHC said no need I’ll take care of it to which YHC’s M said NOOO let the police do it to which the officer said sir from the looks of you i’d say feel free to join us anytime – to which I responded – AYE and then was immediately told to go inside while YHC’s M asked the officer not to fire me up like that 🙂
Now to the beat down : not much running but we focused on upper body and abs with the goal being we all have a hard time lifting our arms to drive the car home or move at all without feeling it in our stomachs … The pax did a great job banging it out this morning.
Thanks for allowing me to lead – even when distracted …. It’s always a pleasure .. Se y’all in the gloom..
Anybody interested in a long bike ride on the capitol trail this Saturday – get with Hardywood.