20 studs posted for WDOG this morning and here is how it went down.
COP : SSH’s, Helicopters, Windmills, IW’s, Cross leg lifts, APD’s, Merkins
4 corners on the field : 10 merkins – 20 Cap Thors, 30 LT Dan’s , 40 Burpees
Indian run followed by Indian Run pole smokers – 4 pole smokers while pax holds 6 inches run to the end of the line.
Steps : 4 incline merkins @ each step up – 4 dips each step down.
Modified Love Hill : Partner up run to the fence – 2 exercises – broad jump burpees – lunges up the hill as a team.
Wilson’s boxing cockroach – partner up 4 sets of 20.
The scoop : Great work this morning guys – thanks for allowing me to lead. 4 years goes by fast. I can’t begin to tell you all how much this group means to me. I wish my shoulder felt a bit better cause I had some big plans for the 4 year anniversary – but hopefully the beatdown was good enough…. 5 years will be an hour!
Thanks to Vinny for taking us out – really appreciate the thoughtful words brother.
Thanks to Bleeder for inviting me out to F3. Thanks to TYA for always encouraging/ challenging me to keep pushing towards new goals! Thanks to all of the pax for inspiring me each and every day.
Swirly’s board for today reads – Are you tough enough for your dreams ? Go Get it!
See y’all in the gloom..