The Dawg House (Scott HS)

1. 

   Gap says:

   September 1, 2019 at 9:08 pm

   8/29/19 – If you can’t beat it, repeat it

   Q – Gap

   PAX – Tupac, Pacer, Rocco

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

   The Thang –

   Deconstructed Burpees…..

   1.) Lunge to first corner and complete 10 plank outs.
   2.) Squat twist 180 the straight-away to the sign and complete 10 merkins
   3.) Squat twist 180 to the next corner and complete 10 jump squats.
   4.) Back pedal to the bell (starting point) and complete 10 burpees

   Repeat cycles until expiration of time.

   COT – Prayers of thanks to the troops and first responders that give us the freedom and security to gather and exercise without fear and with security. Prayer to Tupac with work and projects.

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2. 

   Poodle says:

   September 5, 2019 at 9:36 am

   Q – Poodle

   PAX – Gap, Pacer, Rocco; Romano; Modell; Bob Vance-Vance Refrigeration

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

   The Thang –

   Warm-up: Stretching arms, legs, Michael phelps, Across the parking lot—>High knees, butt kicks
   Beatdown: Using a cinder block or similar weighted object. Rep scheme 1-2-3-4-5-6-7-8-9-10 (55 total reps) per exercise using the parking lines as markers for each set of reps.
   Exercises:
   Deadlifts
   Shoulder presses
   Bent over rows
   (bear crawl) Plank Jack Shoulder taps (2 is 1)

   Offset Farmer carries to end of lot and back
   Curls
   shrugs
   Ground to overhead
   Swings
   Rotational lunges
   Big boy sit ups
   Squats
   Calf Raises

   Finished with COR, NOR; Modell provided a solid 6. Prayers for Socrates, Troops, Hurricane Victims, and health.

   Always an honor to lead!
   -Poodle

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