Another fine Thursday morning-conditions were excellent. 14 Pax gathered on the beach ready for a great session and start their day right.- NO FNG’s so at 5:45 we headed out and this is what came back:
Warm up- Lap around the Dawn Patrol beach for last minute gear checks, settle breathing patterns and calm nerves- all good so we circled up:
SSH x 25
Good Mornings x 15
Windmills x 15
Imperial Walkers x 15
Mountain climber x 20
Hold Plank
Recover.
The Thang:
Gather at bottom of Parking lot- split the sides and this is how it went down.
Run up the parking lot past the 1st island stop-Burpees x 5
Return run to bottom stop-Star jumps x 5
Run up the other side of parking lot past the 1st island stop- merkins x 5
Run back to bottom and plank until all Pax finish – Recover.
Round 2
Repeat the process starting at bottom
Run past 1st island stop-Burpees x 10
Run to bottom stop-star jumps x 10
Run up other side of lot past island merkins x 10
Run to bottom and plank until all Pax finish
Round 3
Repeat island hopping and exercises x 15 -Plank until Pax finish
Round 4
Repeat x 10
Round 5
Repeat x 5
Everybody feeling good so lets Indian Run- Run out of Dawn Patrol to Edwards Mill to Glen Eden- continue run on Glen Eden to rock pile- grab a rock-circle up
Curls x 20
overhead press x 20
rock squat x 20
Pass rock to your fellow Pax on right
Curls x 10 or 15 (I forget)
overhead press x 10 or 15?
Rock squat x 10, 15?
Return rocks and start the run home. Cut down the green way and made our way to the soccer field.
Bear crawl across soccer field/run back.
Return run back to the beach- circle up
Mary
Heels to Heaven x 20
Rosalitas x 20
Done.
Announcements:
F3 Dads this Saturday – Check for rain date if none its on! 9;30 Fletcher Park
Haven House-Corn Hole this Sunday at Trophy Brewing 12:30- 2 Teams needed. $50 bucks per team- tons of beer, food trucks, raffle tix and supports a great cause. McGruber and Franzia have been working hard for this. Make it happen if you can.
Q’s- All sites need Q’s Step up and help lead.
Prayer Request;
Unspoken
Mayhem led us out -graciously asking our Lord to guide us all in his world. Thank you sir.
Pleasure to post with a bunch gnarly dudes this morning- Great way to start the day, thank you for allowing me the honor to lead.
Fudd
