Happy Birthday, Big Dogs!

Happy Birthday, Big Dogs!

QIC: Starfish

Date: 03/10/2018

PAX: Fingers (WD), Drano, Huckleberry, Tupperware (WB), Quiver, Starfish

Date:  3/10/2018

Q:  Starfish

PAX:  Fingers (WD), Drano, Huckleberry, Tupperware (WB), Quiver, Starfish

F3 Winston-Salem’s westernmost Saturday workout has had a bit of a challenging puppyhood.  #TheSurlyOne tried to euthanize us before we even turned 1 year old but Sarah McLachlan swooped in and helped save us.  We’ve also had to withstand F3 Winston-Salem’s move towards being a running club which has leeched several of our regulars for extended periods of time.  But, here we are, having turned three years old this past week.  6 big dogs showed up to celebrate this morning at #DawgPound, including site FNG @Tupperware.

The Thang

Party Favors:

• 3 Burpees OYO
• 6 Copperhead Squats IC
• 9 Copperhead Merkins IC
• 12 LBCs IC
• 15 SSH IC

Run 1/3 of a mile.  When Drano reached 1/3 of a mile, circle back and sweep everybody back to the six for the next stop.

• 3 Hand Release Burpees OYO
• 6 Lunges IC
• 9 Merkins IC
• 12 Low Dolly IC
• 15 IW IC

Run 1/3 of a mile.

• 3 One Legged Burpees OYO
• 6 oops 9 Alternating Side Lunges IC
• 9 Wide Merkins IC
• 12 Low Flutters IC
• 15 Hillbillies IC

Run 1/3 of a mile.

• 3 One Other Legged Burpees OYO
• 6 Reverse Lunges IC
• 9 Irkins IC
• 12 Freddie Mercuries IC
• 15 Toy Soldiers IC

Run 1/3 of a mile

• 3 Trailer Park (Double-Wide) Burpees OYO
• 6 Monkey Humpers IC
• 9 Derkins IC
• 12 Rosalitas IC
• 15 Whirlies With The Clap IC

Run 1/3 of a mile

• 3 Prison Cell Merkin Burpees OYO
• 6 Calf Raises IC
• 9 Crucible Merkins IC
• 12 Heels to Heaven IC
• 15 Windmills IC

Run 1/3 of a mile

• 3 Curb Burpees OYO
• 6 Bulgarian Split Squats IC
• 9 Stagger Right Merkins IC
• 12 Penguin Crunches IC
• 12 Rocky Balboas aka Fast Feet IC
• Oops 3 More Rocky Balboas aka Fast Feet IC ( Cobains and Tclaps @Fingers!)

Run 1/3 of a mile

• 3 Turkish Getups OYO
• 6 Prisoner Getups OYO
• 9 Diamond Merkins OYO
• 12 Dying Cockroaches IC
• 15 Slalom Hops IC

Run 1/3 of a mile

• 3 Diamond Burpees OYO
• 6 Sumo Squats IC
• 9 Chuck Norris Merkins OYO
• 12 Peter Parkers IC
• 15 Mountain Climbers IC

Three Man Grinders:

Teams of 3.  Partner A performs AMRAP WWII Situps while Partner B and Partner C run to parking lot.  Partner B stays and performs AMRAP Freddy Mercuries while Partner C runs to relieve Partner A.  Rotate, rinse and repeat.

PYS:

• 10 Left Side Jane Fondas Up IC
• 10 Left Side Jane Fondas Front IC
• 10 Left Side Jane Fondas Back IC
• 10 Right Side Jane Fondas Up IC
• 10 Right Side Jane Fondas Front IC
• 10 Right Side Jane Fondas Back IC

COT/BOM

FIN.

NMM

Tale of the Tape:

• 2.88 miles
• 27 Burpees OYO
• 57 Leg Exercises IC
• 81 Merkins IC
• 108 Ab Exercises IC
• 135 Cardio Calisthenics IC
• Gratuitous WWII Situps
• Gratuitous Freddy Mercuries
• More Pilates Than Have Ever Been Performed at an F3 Winston-Salem Workout

@Huckleberry noted that we did all of the burpees in the woods and waited until we were in public view to pull out the Jane Fondas.  He seemed a bit embarrassed.

Welcome to @Tupperware for his first #DawgPound post after having fully recovered from @VanGogh’s sadism at #TheEstate earlier in the week for his FNG post.

@Quiver is the strong silent type.  Strong work out there, brother.

Kotters to @Drano who hadn’t been to the Pound in a while.  The contortionist hasn’t lost a step while he’s been gone.

TClaps to both @Drano and @Fingers who have served/are serving as excellent site Qs at the best workout in WeFoCo on Saturday at 0630.

Here’s to another 3 years.  @Mongoose can’t kill us.