F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Dog !

5

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

Mossy to the Theatre for warm ups and stretches then begin some step work..

Steps going up – 1 incline merkin 2nd step 2 dips add one each step keep climbing to the top

Mossy to the stage : Partner up – 6 exercises with the blocks – curls, over head press, squats, WW’II’s bench press, burpees. Other partner Bernie Sanders to the fence – run back.

Mossy to the circle for some curb crawls – 1-5 and back down.

Mossy to the poles for some pole smoker Indian run – 5 flutter kicks run to the end while pax holds 6 inches to the end of the poles.

Mossy to the flag for some quick Mary.

Beautiful morning – great work guys thanks for letting me lead!

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