11 strong posted for WDOG in the gloom and here is how it went down.
COP: Arm Circles, Helicopters, Windmills, SSH’s, Flutter Kicks, APD’s, LBC’s.
Vita track : run the track pax stays together – at each obstacle stop and do 5 merkins and 5 captain thor’s – touchdown al gore until everyone is finished – 1 mile around the track.
Long Curb Crawl : bear crawl to the curb incline merkin – crawl bear back decline merkin – up to 5.
Pole Smoker Indian Run : 4 pole smokers while pax holds 6 inches or 90 degrees – after the 4 pole smokers run to the end of the line – repeat to the end of the poles.
Amp Theatre : Dips ladder down 18-1 – 1 incline merkin at each step on the way back up.
Native American Run back to the flag.
Moleskin: Fuudski got out of his car ready to roll this morning cause the Christmas music on his radio need to go – he has had enough till next year – me too Fuud! Mixture of pants and shorts today as the pax is trying to get used to this winter weather. (Honeydo had on a hat)….. YHC’s knee felt much better cause YHC took 2 days off – yep you heard that right – evidently rest helps – I don’t know verdict is still out – let’s go baby!
We had not been on the track in a while it was good to be back there – the captain thor’s started to get difficult there at the end – way to push guys… Lot’s of moaning and groaning at the pole smoker station – we had not done those in a while either and we needed some good ab work after the holiday 🙂
Great to have Sit Topham hat visiting from Charlotte. Wedding Singer showed up a few minutes after YHC arrived this morning and informed YHC that he was going for a run – atta baby singer – dude has the bug !!! He was still out there running when we left. .
Fuudski took us out – well said buddy..
Announcements : 7AM workout New Years Day at Hoedown.
Stay tuned for details about upcoming CSAUP !
See y’all in the gloom…