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Dog beach days....

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Dog beach days....

Post by Fat belly dog on Mon Dec 03, 2012 7:08 am

Hi all

Well looks like its time for a new log, summer down here in Australia so the next few months are all about the beach and plenty of play time. I am doing heaps of kitesurfing, surf life saving training, paddling and swimming. I post up what I am up to just to make those of you who are freezing ya arses off up north jealous :D

Weekend just gone

Surf club training in the mornings with the kids, beach runs, ocean swims, board paddling 2-3 hours each morning. Sunday I would have swam 2000m over the coarse of the morning, slow swims looking after kids aged 10-12.

Afternoon's 2.5 hours kite surfing both days, great wind and waves and finally a few good banks to surf

Monday afternoon, you guessed it down the beach for an hours swim with the kids, just body surfing and mucking around.

Swim squad tomorrow and I have just joined a group doing surf ski paddle training as well on Thursday afternoon, so not sure when I will fit in BW or KB routines.

Cheers

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Re: Dog beach days....

Post by Brahma Bill on Mon Dec 03, 2012 8:33 am

It's all good as long as you keep moving. It's funny, I can be at one of several beaches in 10 minutes or less, but I didn't go once this summer.
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Re: Dog beach days....

Post by itlives on Mon Dec 03, 2012 8:48 am

Swimming is the best thing for your joints! Keep moving FBG!
Glad you made the switch!
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Re: Dog beach days....

Post by Cesar on Mon Dec 03, 2012 11:40 am

FBD - Welcomed aboard...
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Re: Dog beach days....

Post by Fat belly dog on Mon Dec 03, 2012 7:35 pm

Thanks for the welcome, great to see most of the crew over on this site and workout logs for inspiration popping up daily.

Tuesday - Dogs in the pool

Swim squad this morning 5:30 am start one hour in the pool mainly drills today
A1: 300m FS warm up
A2: 400m Flipper and paddle scooter arm drills
A3: 200m FS
A4: 300m Flipper and paddle Scooter arm drills
A5: 200m Pull Buoy Sculling drills
A6: 400m Pull Buoy FS
A7: 200m FS 50's
A8 3 x 200m FS on 1:52 per 100 pace

All up 2600m

Cheers

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Re: Dog beach days....

Post by CheesedogTheFirst on Tue Dec 04, 2012 2:22 am

Welcome wet Dog! Keep up the good work, subbed.
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Re: Dog beach days....

Post by Fat belly dog on Tue Dec 04, 2012 6:39 am

Tuesday evening - swing the cat - KB 300

Quick workout before heading to the beach with the kids, 37 deg c almost cracked the 100 deg f today so nice and hot and sweaty in the shed

A1: 15 chin ups (10, 5)
A2: 100 DH swings with 25kg bell (20,20,15,15,15,15)
A3: 10 pull ups (10)
A4: 100 DH swings with 25kg bell ( 1-10-1 pyrimid)
A5: 10 pull ups (6,3,1)
A6: 100 swings with 25 kg bell ( 10 sets of 10)
A7 10 pull ups (5,3,2)

Then 45 min swim down the beach with the kids...

Runs on the board with the swings.

Cheers

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Re: Dog beach days....

Post by Dave on Tue Dec 04, 2012 2:50 pm

Man that's some serious swinging! But what is a DH swing?
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Re: Dog beach days....

Post by Cesar on Tue Dec 04, 2012 2:54 pm

Fat belly dog wrote:
A1: 15 chin ups (10, 5)
A2: 100 DH swings with 25kg bell (20,20,15,15,15,15)
A3: 10 pull ups (10)
A4: 100 DH swings with 25kg bell ( 1-10-1 pyrimid)
A5: 10 pull ups (6,3,1)
A6: 100 swings with 25 kg bell ( 10 sets of 10)
A7 10 pull ups (5,3,2)

Then 45 min swim down the beach with the kids...

Runs on the board with the swings.

Cheers

Good job with the swings... and a nice swim to get the blood moving and delay DOMS...
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Re: Dog beach days....

Post by Fat belly dog on Tue Dec 04, 2012 3:33 pm

Dave.cyco wrote:Man that's some serious swinging! But what is a DH swing?

Thanks Dave

300 swings a days not to bad. On another forum some of the boys did 1000 swings a day for 10 days straight now that's madness

DH - double hands or two hand swing so just the standard swing

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Re: Dog beach days....

Post by Cesar on Tue Dec 04, 2012 3:36 pm

Fat belly dog wrote:
Dave.cyco wrote:Man that's some serious swinging! But what is a DH swing?

Thanks Dave

300 swings a days not to bad. On another forum some of the boys did 1000 swings a day for 10 days straight now that's madness

DH - double hands or two hand swing so just the standard swing

I have thought about what i could consistently do daily. the most i have tried is 200 in 10:00...20 EMOTM. How do they break up the 1000. I do not know if I could keep it up for 50 mins...but I can try...
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Re: Dog beach days....

Post by itlives on Tue Dec 04, 2012 4:32 pm

Inka dinka don't do it!

As long you want to keep up the Cheese workouts, somethings going to have to give! I don't want it to be your back!
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Re: Dog beach days....

Post by Cesar on Tue Dec 04, 2012 4:39 pm

itlives wrote:Inka dinka don't do it!

As long you want to keep up the Cheese workouts, somethings going to have to give! I don't want it to be your back!

Don't worry Mike...not yet. I think it would be fun to try but right now I am just going to do 200....see? I can cross the road ALL BY MYSELF
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Re: Dog beach days....

Post by itlives on Tue Dec 04, 2012 6:03 pm

Next thing you know, you'll be wearing big-boy panties!
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Re: Dog beach days....

Post by Dave on Wed Dec 05, 2012 1:08 am

itlives wrote:As long you want to keep up the Cheese workouts, somethings going to have to give! I don't want it to be your back!

Or your rib... :affraid:
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Re: Dog beach days....

Post by Fat belly dog on Wed Dec 05, 2012 7:32 am

Wednesday 5th Dec - Swing dog swing

Warm up
2 x times thru - 10 left arm, 10 right arm, 10 DH, 10 left, 10 right with 12 kg bell
100x12 =1200

Then into VWC 15:15 for 10 mins with 25 kg bell, 9 reps per 15 sec
25kgs x10 x 9 x 2= 4500

Pretty stuffed after 10 mins so finished off with the same using 16kg bell, felt like a feather after the 25kg bell
16kgs x 10 x 9 x 2 = 2880

Then down the beach with the kids for surf club training, light afternoon for me just out on the paddle board watching after the kids. Couple of cold beers back at the club rooms watching the sun set made the day... Loving summer

Cheers

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Re: Dog beach days....

Post by Fat belly dog on Thu Dec 06, 2012 8:04 am

Thursday evening - doggy paddle

Joined up with a squad doing surf ski training very Thusady afternoon with the plan for some of the guys to head to Mauritius for a downwind race in July. I joined in to develop down winding skills and general fitness, 20 of us at tonight's session, wind was direct onshore at 15 knots so we did paddle outs then return to beach catching runners, sets consisted of

A1: 10 min warm up paddle
A2: 10 min paddle out then return to beach
A3: 8 min paddle out, back to beach
A4: 6 min paddle ou, back to beach
A5: 4 min paddle out back to beach
A6: 3 min paddle out back to beach
A7: 5 min cool down paddle

The outs were at 70% effort, ins were trying to catch and link runners together and took approx half the time of the outs. All up just on one hour thirty mins on the water. Great fun I just learning the art of Down winding and man does the core get a workout with all the balance work I won't have to worry about core workouts this summer if I keep this up. Anyway I am fried, shoulders are tight and sore, cores toast, no swinging for me tonight and up early for swimming tomorrow.

Cheers

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Re: Dog beach days....

Post by Fat belly dog on Thu Dec 06, 2012 7:40 pm

Friday Morning 07- December - Dead dogs arms

Dam you all and your challenges, dam you I say....My shoulders and traps are toast today after swings and ski paddling.

5:30am swim squad, lucky I didnt drown
Warm up
A1: 300m FS
A2: 200m Flipper drills
A3: 100m Pull Buoy Drills
A4: 200m Flippers building pace
A5: 200m Fast 50's

Main set
B1: 3 x 100m on 1:50 per 100 pace
B2: 1 x 200m trying to bet 3:40 (came in 6 secs under)
B3: 2 x 100m on 1:50 per 100 pace
B4: 1 x 300m trying to beat 5:30 (came in 2 sec under)
B5: 2 x 100m on 1:50 pace
B6: 1 x 400m trying to beat 7:20 ( i blew up and came in 20 sec over on the last 100m.... dam those swings)

Cool down 200m Pull Buoy. Very flat and slow in the pool today shoulders sore the whole time and feeling like a dead dog on the longer sets.

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Re: Dog beach days....

Post by Dave on Thu Dec 06, 2012 10:29 pm

Look at the bright side, after the challenge is over and you get a bit of a rest, you'll come back stronger, more conditioned and with a pc of wrought iron. ;)
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Re: Dog beach days....

Post by Fat belly dog on Fri Dec 07, 2012 8:34 am

Friday night - what doesn't kill you only makes you a swinger...

Early knock off from work so managed a late afternoon snooze before the kids came home from school.  Took the dog for an hours walk and decided I would roll the arms over in the shed with a "few" light swings

A1: 2 x 100 one handed swings with the 12 kg bell swapping every 10 swings
A2: 200 two handed swings with the 16kg bell' (50,25,25,50,30,20)
A3: 200 two handed swings with the 25kg bell (1-10-1 pyramids)
A4: 50 double swings with two 16 kg bells, 5 sets of ten
A5: 100 one handed swings with the 12 kg bell.

Done sweaty and dusted...

Cheers

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Re: Dog beach days....

Post by Dave on Fri Dec 07, 2012 3:10 pm

What! Weren't you just crying yesterday? And now you surreptitiously come out and take over the world! :affraid:
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Re: Dog beach days....

Post by Dave on Fri Dec 07, 2012 4:01 pm

See my answer in the Challenge thread and in my training log. ;)
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Re: Dog beach days....

Post by Fat belly dog on Sat Dec 08, 2012 5:20 am

Saturday 8th December - slow swinging dog

This morning before surf club training

200 x 25kg KB, in sets of 20,
In between 5 pull ups, not done every set total 50 pull ups.

Then down surf club for training, 2 hours in or under the water, good swell running today made paddling a club board fun.

This afternoon another 100 swings of the 25 kg bell, wanted to do more but a bit sore all over...I wonder why

Tomorrow is oldest daughters surf club carnival, all day on the beach in 34 deg c weather, can't see me doing swings tomorrow.

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Re: Dog beach days....

Post by itlives on Sat Dec 08, 2012 9:55 am

Fat belly dog wrote:Tomorrow is oldest daughters surf club carnival, all day on the beach in 34 deg c weather, can't see me doing swings tomorrow.

What? what? WHAT! Why, I might catch up to half of what you've done!
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Re: Dog beach days....

Post by GreekPT on Sat Dec 08, 2012 12:13 pm

Inca Warrior wrote: I do not know if I could keep it up for 50 mins...but I can try...

Hey Inca, I think there is a little pill for that problem, same color as our screen background. :)

FB - you can back off with the "oh it's hot and summery in Australia" any time now, cuz it's WINTER pretty much every where else! Thanks for your consideration. :D

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Re: Dog beach days....

Post by Fat belly dog on Mon Dec 10, 2012 8:33 pm

Tuesday 11th December - Long Hot Summer (sorry greek...)

Well after a couple of quite days working on my tan and recovering down the beach swimming and watching my 12 year old compete in the first Surfclub carnival for the year it was back to the pool today...

Swim squad 2900m over 1 hour in the pool
A1: 200m FS warmup
A2: 300m Pull buoy skulling drills
A3; 300m on 1.57 per 100 pace
A4: 200m Flipper drills
A5: 300m Pull Bouy and paddles
A6: 300m on 1.55 per 100 pace
A7: 200m Flipper drills
A8: 300m Flippers (fast 25 easy 25)
A9: 300m on 1:52 per 100 pace (we came in 15 secs under)
A10: 200m Flipper drills
A11: 300m Pull buoy breating drills

No swings for the last couple of days, been a bit sore in the shoulders but will try and roll the arms over tonight for a few swings and pull ups.

Cheers

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Re: Dog beach days....

Post by Fat belly dog on Tue Dec 11, 2012 6:09 am

Tuesday afternoon - swinging in the shed

Sorry boys checked my KB this afternoon and the 25 kg bells is actually a 24kg bell, challenge total and sig updated accordingly...

A1: 2 x 200 H2H swings swapping every 10 with the 12 kg bell ( 4800 kg)
A2: 3 x 100 H2H swings swapping at 10 with 16kg bell (4800kgs)

5 rounds of
B1: 20 2H swings with 24kg bell
B2: 5 pull ups
B3: 20 Hindu squats

Then 150 swings in sets of 20 with minimal rest with 24 kg bell. ( total for 24 kg = 250 x 24 = 6000kgs) was trying for 200 swings but forearm started to go numb....

Total swung today 4800 +4800+6000=15,600kgs

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Re: Dog beach days....

Post by Dave on Tue Dec 11, 2012 10:18 am

Swings and hindus, huh? Killer combination!
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Re: Dog beach days....

Post by Cesar on Tue Dec 11, 2012 12:27 pm

Thanks Greek for the suggestion on the lil green pill. have you used it and recommended it?
:hijack:
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Re: Dog beach days....

Post by Fat belly dog on Tue Dec 11, 2012 8:34 pm

Dave.cyco wrote:Swings and hindus, huh? Killer combination!

swings, pullups and hindu squats.... yep killa the quads are feeling it this morning. I did take it nice and slow on the hindus, more like active recovery between swing sets. Good way to strech the back and get blood flowing in the arms

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Re: Dog beach days....

Post by Fat belly dog on Wed Dec 12, 2012 8:11 am

Wednesday afternoon - surf club training with the kids

Good swell running, heaps of sprint type board paddling to get out the back, beach runs and swimming. Just on one and half hours in, under or on the water.

Nicely tired now will sleep well tonight.

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Re: Dog beach days....

Post by ccheatum on Wed Dec 12, 2012 8:47 am

Dang FBD... that is a lot of swings!
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Re: Dog beach days....

Post by Fat belly dog on Thu Dec 13, 2012 7:37 am

Thanks CC, yep whole lota swinging going on... But not today

Thursday - dogs in boats

Surf ski ( kayak) training one and half hours continuous paddling doing 2.4 km triangles/loop. paddle up wind to a gryone then out along it then back to beach with the wind and swell catching runners, 60-75% pace for 2/3 rds the triangle, all out pace trying to catch and link runners. Shoulders are absolutely smashed... Swimming is not going to be fun in the morning....

With the swings plus ski paddling plus swimming the shoulders are starting to feel it... Ah well as long as I dont blow up it can only make me stronger, right?

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Re: Dog beach days....

Post by Fat belly dog on Thu Dec 13, 2012 7:38 pm

Friday 14-12-12 - Water dog

Continuing to trash the shoulders up early this morning to hit the pool for swim squad

A1: 200m easy free style
A2: 100m Flipper drills
A3: 100m building 25s
A4: 200m Pull Buoy
A5: 100m Flippers
A6: 100m fast 25's

Main set all on 2:00 per 100m pace, only rest was what you gained during swim set
B1: 1 x 300m
B2: 2 x 150m
B3: 3 x 100m
B4: 4 x 75m
B5 6 x 50m

Cool down 200m Pull Buoy. All up 1 hour in the pool and 2500m swum. Shoulders have that "good" sore feeling

Cheers

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Re: Dog beach days....

Post by Dave on Thu Dec 13, 2012 8:15 pm

Glad to see my strategic trailing behind has paid off for another day. :P
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Re: Dog beach days....

Post by Fat belly dog on Thu Dec 20, 2012 7:51 am

Well one tried dog.

Have had some sort of virus this week, very flat and sleepy no energy so haven't been up to much at all. No swings.....

This afternoon back in the surf ski 1 1/2 hours ~15km covered. Feeling wrecked now, last 1/2 hour was a struggle.

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Re: Dog beach days....

Post by Cesar on Thu Dec 20, 2012 2:05 pm

Avo - question? how are we going to ensure that we all finish at the same time on the last day 12/31/12.
I mean we are all on different time zones...

I know we did it for the pull up challenge but no discussion about it this time...sorry to bring it up.
I was just thinking I do not want to give the 98# monk any edge...
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Re: Dog beach days....

Post by Brahma Bill on Thu Dec 20, 2012 2:10 pm

Glad to see you back at it FBD. I missed some of last week with a bug myself.

CV, I thought you we were doing GMT on all challenges? You don't have to worry so much about the Friar 'cause he's in the same time zone.
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Re: Dog beach days....

Post by Cesar on Thu Dec 20, 2012 2:13 pm

ok cool...and i just realized that I was supposed to post the above on the swing thread not FBD sorry for :hijack:
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Re: Dog beach days....

Post by Fat belly dog on Fri Dec 21, 2012 12:53 am

Friday swim dog swim

5:30am swim squad
Warm up
A1: 400m easy FS
A2: 200m flipper drills
A3: 400m pull buoy drills
A4: 100m easy

Main set 12 days of Christmas...
12 x 100m on decreasing pace per 100, 10 second rest between repeats.

Late morning down the beach with the older kids for some training with the ironmen and women who are in town for a race, couple of hours in the water.

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Re: Dog beach days....

Post by Dave on Fri Dec 21, 2012 12:57 am

Inca Warrior wrote:i just realized that I was supposed to post the above on the swing thread

You can fix it with your Jedi powers.
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Re: Dog beach days....

Post by Dave on Fri Dec 21, 2012 12:58 am

Fat belly dog wrote:Friday swim dog swim

What happened to "swing, dog, swing"? ;) Did you give up because of that crazy 98? I am tempted to back off swings myself now that I have an Olympic barbell in my basement...
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Re: Dog beach days....

Post by Fat belly dog on Fri Dec 21, 2012 1:39 am

Started to get sore rotator cuffs and all that swinging was affecting my swimming and ski paddling which is my main focus. Bit too much on the plate at the moment but swings will always be part of the workout weeks. When I am too tired to surf or kite surf I know I am doing something wrong.... much rather be in the salt water than sweating in the shed swinging

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Re: Dog beach days....

Post by Dave on Fri Dec 21, 2012 4:11 am

I can't say I blame you; it sounds great and I am no small degree of jealous. Just watch out for those sharks. :affraid:
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Re: Dog beach days....

Post by Fat belly dog on Fri Dec 21, 2012 4:17 am

Yeah funny you should say that, last three days the local beach has been closed multiple times, there was a pack of 13 tiger sharks up to 2.5m feeding on a dead dolphin a couple of days ago and today it was shut again due to a tiger shark cursing the shore break. Every day we have been in the water just before the sharks have been spotted. There is also a couple of great white sharks cruising the coast at the moment. Plenty of incentive not to fall off the surf ski.

Cheers

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Re: Dog beach days....

Post by Dave on Fri Dec 21, 2012 5:05 am

Maybe it's time to get this on your wet suit: :)

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Re: Dog beach days....

Post by Cesar on Fri Dec 21, 2012 12:44 pm

:facepalm:
:affraid: :twisted:
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Re: Dog beach days....

Post by Fat belly dog on Fri Dec 28, 2012 8:06 pm

Dogs de-load week

Merry Xmas to you all, hope Santa brought you all a big kettle bell or two. I am still alive and scratching and haven't been eaten by a shark.....

With swim squad and paddle group having a two week break over this period and with my shoulders feeling the pain I decided to have an easy week of no exercise and plenty of play time with the kids, each days been 3-5 hours down the beach swimming, bodysurfing, surfing or paddling surf club boards catching waves and afternoon snoozes on the couch. It's been stinking hot here 38 to 40 degrees celsius for the last week (100 deg f) To bloody hot to swing KBs....

Anyway have one more week off work so starting today back into doing at least 20 mins of structured exercise, not play a day. See how I go.

Cheers

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Re: Dog beach days....

Post by itlives on Fri Dec 28, 2012 8:36 pm

Good to see you Dog. Time spent with the kids is irreplaceable!

Big fish are why I don't go in the ocean!

BTW- my rotators started feeling the swings too! That's why I haven't done any in a while. I may do some this weekend to see how they feel.
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Re: Dog beach days....

Post by Fat belly dog on Fri Dec 28, 2012 10:56 pm

Thanks mate, yep time invested in the kids is well worth it, I have three great daughters that love the ocean almost if not more than me.

Well had a spare hour or spare this morning and headed out on the surf ski for a paddle, 10kms, just on a hour. Even had the lifeguards come out to me and warn me about a 2m shark spotted 2 km off the beach... Just more incentive to paddle faster and not fall in. ( key jaws music here)

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Re: Dog beach days....

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