2 @ Sheepdog

2 HIMs posted for Sheepdog.  YHC brought the music box. Clearly most missed the memo that I had the Q.

FNGs: None
Warm Up: 10x3ct: Good Mornings, SSH, Daisy Pickers, Willy Maze Hays, Imperial Walkers, Hillbillies
The Workout:

Dora style: 100 Merkins, 200 LBCs, 300 Squats while the other PAX circled the parking lot

Using 20lb weights and a 20 lb ruck sack PAX alternated between exercises:

2 sets of 20:

Curls for the Girls and Flys

Ruck Sack Arm extensions, Overhead Tricep extensions

40 ct Boat Canoes, 10x3ct WWIIs, 10x3ct Pickle Pounders

Mosey to the wall for 2 sets of 10x3ct Single Leg Step Ups, Erkins and Dips

10x3ct: Low Slow Flutter, Supermans, Mountain Climbers, Plank Jacks, Homer to Marge, Windshield Wipers, American Hammers, Pickle Pounders

Mary: Pigeon Pose, Hammy Stretches,
Announcements: None
Prayer: Farva’s Cousin Jon dealing with cancer