20 strong attacked Dogpile this morning (nope did not see Bob)…
It was a Hot Potato Q this morning @ Dogpile and here is how we rolled…
Swirly Q : warm ups – SSH, Helicopters, Windmills, Imperial Walkers, LBC’s, APD’s – Curb Crawl ladder up to 5 and back down.
Wilson Q : Mary….. Cross leg LBC’s – Cross Leg Lifts, Flutter Kicks, Hello Dollies, Rosalitas, American Hammers, Superman – Ring of Fire 10 merkins – back around opposite way 5 merkins
Bleeder Q : Triple Check : Lt Dan’s – lunges – peoples chair
Phonics Q – partner up run field 25 – 50 – 75 – full length with burpees….
Seymour Q: Amp Theatre : Lunges up run down – box jumps up run down – 3 times…
Malpractice Q: Find a tree – 5 trees 5 merkins 5 LBC’s partner plank – Balls to the wall
Mossy back to the flag.
Moleskin : The pax seems to like a Hot potato Q – it is always a solid beatdown … Way to bring it today guys – what a beautiful morning and a great way t start the weekend.
Things to know : Cville – 5/20 – if you want to be a part of this and clown car down sign on up – see Labrat…. See Phonics for some info on big things happening in Mechanicsville lot’s of stuff the pax can participate in so let’s make it happen. Podcasts are up – check them out…. Thanks to all of you who have encouraged us to keep the podcasts coming – for those of you who have not listened yet – corporate knows – so get on it!!! New AO on Tuesday Heartbreak Ridge – check it out – awesome AO! Are man Viral took us out – thanks Viral great message – yes indeed we have much to be thankful for so let’s share that with others who could use a hand, a smile, some encouragement, a friend… ET’s as usual was fantastic -(Spritzers are on sale for a dollar)….. Thinking about our boys competing in both the Ragnar and the Colonial today – we are proud of you guys and are there with you in spirit !
See you dudes in the gloom!