Scott High School (The Dawg House)
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Date/Time
Date(s) - 01/03/2019
5:30 am - 6:15 am
The Q:
Modell
Location
Scott High School
Categories
Bootcamp Style Workout. Park in the parking lot behind the school.
AO: DAWG HOUSE:
Q: Colonel:
PAX:10 strong — Dauber, Brute, Ollie, Splinter, Oz, Wolfgang, Scrooge, Tupac, Colonel, Brita
Principles, Mission, some SSH to warmup after a jog (~1/4 mile around the parking lot)
The Thang:
gameplan was to do a little slow and then a little fast for 45 minutes
YHC in front of the pax as we lined up on 1 end of the lot.
1st exercise:
Merkins in cadence but extremely slow with a hold for 5-10 seconds at the bottom and then up = 1. Did 10 and then all up. Jog the curve of the parking lot track and sprint straightaway.
Merkinsx10 again but YHC decided for times sake to sprint one way (~150 meters and wait for 6 and all sprint back to start)
Merkinsx10 again with sprint following.
Next exercise – Squat with same plan – slow down 3 count and hold at bottom for 5-10 seconds x10
Sprint
Squat x10, Sprint
Squat x10, Sprints
Next exercise – Klinger Kicks with hold at each count for 3-5 seconds up to 10 (really was 20)
Sprints
Next: Commandos (high plank to low plank) x 10 with hold for 3-5 seconds at each movement x 10
Sprints
Next: Klinger Kicks again
Sprints
Next: Commandos again (Modell would have approved of the ab-izization burn)
Sprints
Next: Broke down the Burpee into 6 counts and stop at each movement x10
Sprints
Burpee breakdown again x10
Sprints
Did an oldie but a good one we haven’t done in forever – Jack Web — 1 merkin/4 air press, 2 merkin/8 air press up to 10/40
Did mosey around the lot (~1/4 mile ish)
Pax assumed we were done but YHC looked at the clock and with it being 6:09 decided to line pax back up and do another 10 slow mo burpees but this time a little faster in cadence followed by a final sprint and then mosey back to circle for COR, NOR and COT.
Brute and Ollie had to jet out for “work” and couldn’t stick around for the prayer which is ironic since they lead Sylvania Bible Study… Scrooge was the 6 again, which he both complained about and loved since it was free… One would think he would either A) get better at his “6” talk or B) as an accountant and miser he would figure out how to not be the 6…..
YHC took us home with prayers for those mentioned in COT and for the new year!
Honor to Q Modell’s AO and thanks to those pax that traveled south and north (Pac) to post at the Dawg House. Hated to not get the chance to post with Rocko, Romano and Modell….