YHC showed up eager to see everyone, some cars were pulling in and passing me around 5:20 and had me thinking it was going to be a good crowd at WDOG, but turned out to be a running group. 5:30 hit and no one there, YHC was dealt a loner AO today, but still ready for a beatdown. Here is what went down…
Warm up
A quick 1.5 mile run around Dogwood Dell to the Penny Stage for some Arm Circles, Helicopters, and Don Quixote’s IC
Grab a coupon and did the following exercises:
Bench x 50
Curls x 50
Shoulder Press x 50
Swings x 25
Murder Bunnies x 20 then mosey back
Squats x 50
Windshield Wipers x 50
WWIIs x 25
Merkins x 10
Mosey to the Rusty Cage
10 Pull Ups then a lap around the fire hydrant x 3
Mosey to the Amphitheatre
Box Jumps x 20
Dips x 25
LBCs x 30
Repeatooo x 3
Still some time left for a mile around eventually back to the flag!
NMS:
I haven’t seen WDOG empty before, but still a solid workout! Definitely had to audible a little bit with no partner but will save that for next Q! Still set the tone for F3 as Seal Team was pulling in! SYITG!
5 Comments
Respect bro! Way to hold the line. ?
Respect.
Great to see you this evening for the double-dip.
That is a first since I have joined F3… 1 at WDOG. Great workout routine Shiplap! Respect!
Well done, Ship! Staying up on the couch waiting for teenagers til midnight did me in ?
Way to go Shiplap. I think this is a first for WDOG. Sorry I missed it. Summer Tour.