The Dawg House (Scott HS)

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Date/Time
Date(s) - 12/26/2019
5:30 am - 6:15 am

The Q:
Modell

Location
Scott High School

Categories

Tags:
boot camp, Toledo


Bootcamp Style Workout. Park in the parking lot behind the school.

1 reply
  1. Gap
    Gap says:

    12/26/19 – Post Christmas cleanup – Dawg House Style

    Q – Gap

    PAX – Dr. Nick, Pacer, Wolfgang, Sideshow

    Opening – Brief rundown of F3 purpose, principles and agenda.

    The Thang –

    Warmup lap around the school and meet back at flag. Moseyed to the corner of the school with two weights (20lb and 30lb).

    Positioned on our six with arm’s length separation. With feet raised we passed the weight from right to left across the PAX. Completed three rounds down and back and then ran one lap up the stairs, around and back down. Completed three cycles of this and then proceeded to the second movement.

    Second movement began with PAX in wall sit position arm’s length apart. Both weights between first man’s legs. Bend over, lift weight to waist then overhead, return to waist and pass to the right. Repeat with second weight and until down and back three times. Run the same lap upstairs, around and back down until three cycles were repeated.

    Third movement began with PAX in plank arm’s length apart. Both weights to the right of first member. Row with right, then left and pass to left. Repeat with second weight and until down and back completed. Ran upstairs, around and back down after one down and back. Repeat movement for three total cycles.

    Fourth and final movement began with PAX in wall sit position. First member held 20lb weight. When ready to begin, he passes to right and completed 3ea man makers with 30lb weight. Continue until each member finishes 3ea man makers then finish with lap upstairs, around and back down.

    Return to flag for COT

    COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. For Houdini’s wife and those dealing with illness and loss and the families/friends affected. Prayers for those traveling to and from the area for holiday celebrations.

    Reply

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