Dog Drops



Dog Drops

It was a great morning with the boys, I appreciate Alf allowing me the opportunity to lead!  Note to anyone that isn’t a regular at Cerberus, there is an area that was utilized today that people allow their dogs on to do unsavory things that would lead you to therefore not want to allow anything other than the bottom of your shoes come in contact with.   I apologize, I did not know anything about this, and I hope none of you ate your Chick-fil-a biscuits afterwards until you washed your hands!

There are a number of charity runs coming up, Susan Komen, Heather’s Heroes, and Need for Speed will be a part of each of those.  Check out Mancave following every Friday morning workout at the Panera in the Arboretum.  See below for what took place while we were together.  I hope you all had a great day and enjoy the weekend!

-Busch

 

The Workout:

Merkin psych to start with because I knew Alf was expecting it…

Mosey to the bottom of the parking garage for 30 SSHs and 30 IWs

30 Merkins in Cadence

Run up all four decks with stopping at the second for 30 Dry docks in cadence

Run to far side of complex to the large broken asphalt pile and jump into groups of 3 for choose your own adventure in regards to the size of broken asphalt for alternating shoulder push presses and curls to failure while partner two runs 150 yards to partner three who is doing merkins, dry docks, and jump squats to failure.  Once partner two gets there, switch for 3 rounds.

Run to middle of AO for some Mary until everyone is caught up.

Run to round about circle for 20 dips and 20 decline merkins X 2

Switch to 20 dips and 20 step ups X2

Run to the turf for some partner work with partner one doing squats, partner two doing lunges, while partner three is the timer bear crawling in-between and swapping positions upon arrival.

Not until we were about to do some Mary was I informed that people allow their dogs to drop things upon the turf that may not be very sanitary…almost all of the Pax moved off onto the concrete for their Mary even though they had just bear crawled through the unseen mess woven into the turf.  Thanks for the late heads up Alf!  Ha!

Mary

Run to raised wall for 20 dips and 20 decline Merkins X 2

20 Dips and 2o step ups X 2

Run back to starting point for Partner one doing jump squat, partner two doing Sister Mary Catherines, and partner three being the sprint timer over 30 yards.

Finish with some Mary.

 

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Horsehead
5 years ago

30 Merkins in Cadence

Only Busch can legit Q this.

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