7 strong posted for WDOG this morning and here is how it went down.
Mossy – warm up – SSH’s Windmills, IW’s Merkins, planks.
Pump house hill : partner up – 1 partner run the hill – other partner exercise – repeat 3 times – exercises – LBC’s , Merkins, LT. Dans
Mossy to pipe loop entrance : Partner up – 3 sets of 20 Wilson’s boxing cockroach .
Hike up the pipe loop – Sippy lead the way with the dong light – Vinny @ the six with the headlamp – proceed to the Rusty Cage .
Rusty Cage : 5 pull ups – 7 jerkins – 10 dips on the tire – 3 sets
Mossy – Amp Theatre : 2 incline merkins at each step to the top
Mossy to the Flag – Ring of Fire : 5 merkins each pax member choose a style – everyone does them all the way around the circle.
Beautiful cold morning – been a while since we have been out in that kinda weather – felt great ! Awesome to see my man Vinny back out in the gloom today – keep getting better buddy.
Thanks for allowing me to lead this morning guys – way to push !
6 Comments
Great job guys !
Great to be back today! What a perfect morning! The foot isn’t super angry at me yet, so I’m taking that as a good sign. Missed y’all.
Great Q Vinny- awesome to have you back out Vinny!
Well done fellas. Great to see Vinny out in the gloom…remember, Load Management!
Excellent workout today Swirly, we got it all in hiking, running hills(WOJO short cut) was a gasser doing that 3 times, but we stayed warm in the 26 degree cold. Vinny, great to see you in the gloom bother and enjoyed partnering with Hardywood as ‘open hand make better punching surface then closed fist!’ have a great day fellas! See you in the Gloom, Corned Beef.
Solid work gents! This was a good workout all the way around. Make it a great one fellas.