The Dawg House (Scott HS)
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Date/Time
Date(s) - 01/09/2020
5:30 am - 6:15 am
The Q:
Vance Refrigeration
Location
Scott High School
Categories
Bootcamp Style Workout. Park in the parking lot behind the school.
Q: Wolfgang Lionel Brock
6 Pax: Pacer, Slurpy, Gap, Ramono, Wolfgang, Refrigerator
Jog to the field
Jog 1 lap around field.
Meet at center field.
20 side saddle hops
20 windmills
20 chain breakers
Arm circles 10 echo count
Circuits at each pylon on field
Arms
1. Mercans 20
2. Diamond pushups 20
Hold plank for 10 count at center field
3. Wide arm pushups 20
4. Military style 20
Return to center field.
Abs
1. Crusher frogs 15
2. Bigboy sit ups 15
Hold plank for 10 count at center field
3. Scissors 15
4. American Hammers 15
Legs
1. Lunges 15
2. Squits 15
Hold plank for 10 count at center field
3. Tree huggers 15
4. Prisoner 15
Follow the leader.
Run single file up all stairs in stand twice. Then jog to goal line.
Ladder:
Baseline -10 merkins
20 yds. -9 merkins
Baseline- 8 merkins
40yds. -7 merkins
Baseline. -6 merkins
Opposite 40 yd- 5 merkins
Baseline. -4 merkins
Opp 20yd. -3 merkins
Baseline. -2 merkins
Opp baseline merkin 1 merkin
Baseline sprint back.
Bonus round
Inch huggers from baseline to 40 yd
Lungs from 40yd back to baseline
Circle up.
COR
NOR
The 6th
Announcements
Circle of Trust/prayer intentions
Wolfgang
Corection:
Rocko was present….not refrigerator. My error. Total 6 Pax,