13 strong posted this morning at WDOG and here is how it went down.
10 burpees = boom ! Mossy…
COP: SSH’s, Helicopters, Windmills, IW’s, American Hammers, Flutter Kicks, APD’s, Hitchhikers
Rusty Cage : 3 sets – 5 pull ups, 5 burp ups, 5 hanging crunches, 5 chin ups.
Partner up – 3 sets of 5 Jerkins – 3 sets of 5 – partner dips – mossy….
Amp Theatre : 2 incline merkins at each step to the top
Circle 1 : partner up 3 sets of 20 – Wilson’s boxing clown cockroach – mossy..
Circle 2 : partner up 3 sets of 10 boYah merkins and WW11″s
Hill : run to the middle tree 20 SSH’s run backwards back – run to light pole at bottom of the hill 20 SSH’s run backwards back.
Circle : Burpee shuffle
Native American Run back to the flag.
Ring of Fire – 10 merkins.
The scoop ….. A 30 degree morning got warm quickly… Great to see 13 strong @ WDOG this morning. Both the American Flag and the F3 Flag were planted this morning (Thanks to Circle K for helping me get these back in my truck). This morning we got to experience how awesome Dogpile is – what an AO! Great job by all! Felt good to get some cage work in..
Announcements : April fools is coming up (what could happen ) ?? Faceplant has a VQ coming up next week – gonna be a brutal run at least for those of you that can keep up with him …. Vinny is heading to the Homestead (nope he hasn’t gone yet – leaves Friday morning 🙂 have fun brother we will miss you at Breakfast club and dogpile – I assume you will be running Friday morning ! Big day tomorrow – come to Mary and see…. Thanks to Bodo’s for taking us out this morning – well said brother. Thanks for allowing me the opportunity to lead this morning fella’s – it was a pleasure.
See y’all in the gloom…