Old School Dog

7 strong posted for WDOG this morning and here is how it went down..

Warm up exercises – Dead man Hang – Reach for the sky – helicopters – windmills – IW’s SSH’s – Merkins – plank – flutter kicks – LBC’s

Love Hill in reverse – partner up run down the hill and back up to partner – exercises – Lunges and bear crawl.

Rusty Cage : 3 sets of 5 pull ups 5 chin ups

3 sets of 7 jerkins and 7 dips

Coupons : 3 sets 10 block burpees, 10 curls , 10 squats

Native American Run back to the Flag

Ring of Fire – Merkins

Mary

Great job guys – beautiful morning – great to have some of the original WDOG pax out there with us this morning.

Thanks to Hitch for taking us out.

Thoughts and prayers are with Bleeder’s nephew and family – with Doublemint, with EF Hutton and Puckers co workers family.

Shout out to Gomer who Q’d a week or workouts to celebrate is F3 anniversary and tomorrow joins the RESPECT club – welcome brother !

https://consistencycoaching.substack.com/?r=h5a4i&utm_campaign=pub&utm_medium=web&utm_source=copy

See y’all in the gloom !