Four brave souls showed up and get ready for the beatdown at WDog this morning. YHC kicked things off with his usual route toward the pump house, then moseyed over to the Nickel Bridge toll to get warmed up.
The Warm-Up (COP)
YHC started with COP to get the blood flowing:
- Dead hang x10
- Arm circles x10
- Diamond Dogs x10
- Imperial walkers x10
- Helicopters x10
- Little Baby Crunches x10
- American hammers x10
The Main Event
Round 1: Nickel Bridge Challenge We ran across to the other side of the Nickel bridge, stopping at each light post for:
- 3 merkins
- 3 WWII
- 5 squats
Then we ran back to the toll with 5 imperial walkers at each post.
Round 2: Pump House Circuit Next up was a mosey via the pump house with exercises at every even-numbered light post along the way.
Round 3: Hill Work We finished strong with some Bernie Sanders up the hill, followed by lunges and a run back down and 10 push-ups and 10 sit-ups at the bottom.
After that beatdown, we moseyed back to the flag feeling accomplished and were greeted with Blank Space.
Big thanks to Blank Space for taking us out with the prayer. Another solid morning of getting better together!
