Shop Dawg in the howzs

Shop Dawg in the howzs

16 PAX showed up 5:30 this morning for a boot camp beat down with some new moves as a great sun rise lit our FIELD OF PAIN.

Warm up:
30 SSH
20 Mountain Climbers
20 Goofy
15 Merkin’s
15 Mike Tyson

The Thing:
Mark mossy to the field. If you catch up to Mark sprint to the back of the PAX and catch Mark agian.

Clock work Merkin on field hillside. X2

The field cycle work, find a partner of like speed and capability to push you.
– Clockwork Merkin X2 then frog jump to next cone.
-Partner burpee pax1 the pax2 each package to complete 20 then Lunge walk to next cone.
-Freddy Mercury x20, Flutter x20, LBC x20 then 40 yard dash to next cone ( race your partner)
-Hydraulic Squats – Squat, right knee to ground, left knee to ground, right knee back to squat, left knee back to squat, stand up, that’s is one. X15. Then crab walk sideways to next cone.
-Partner Derkins x20 flop/flop then backwards run to first cone.
Continue as fast as you can till time is up.

-Mark Mossy back to the parking lot.

Cool down:
-Hamstring Stream
-Merkin X15
Done.

Moles kin:
My thanks to the PAX for all of the support in my fist full Q.
Got good feedback from the PAX on most of the new moves,  some grumble around the Mike Tyson prison move.
There is opportunity to volenter this Saturday.