A little Dwayne Johnson teaser was thrown out on Wednesday night to prepare the Pax for what was to come in the Gloom Thursday morning. 15 men showed ready to make themselves better and kick the day in the balls. As Jocko would say, #GETSOME
WARM-UP
-After a lap around the Parking Lot to pick up Farside…
-10 Inchworm merkins
-30 count cadence Low Plank Hold
-30 LBC’s
Mosey over to Rockpile. Choose wisely, This Rock will be your friend.
– Run with Rock to lower baseball field Right Field foul pole.
– Set of 7’s running “poles” w/ rock.. (Baseball player’s favorite after practice activity)
– Right Field Pole was rock curls
– Left Field Pole was rock tri extension
Mosey to random benches on the greenway.
-Partner 1 does 20 decline merkins on bench
-Partner 2 does AMRAP rock LBC’s until tagged out.
-Repeato 3 times
Mosey to back field.
– 4 Corner’s with Rock.
– 3,6,9,12 progression for each exercises at each corner w/ rock.
– 1st set Rock Press
– 2nd set Rock Tricep Ext.
– 3rd set Rock Power Clean
– 4th set, throw your rock across the field and bear crawl after it.
Put rocks back and head to basketball court for COT
– 25 American Hammers
– 25 LBC’s
– and then 10 burpees because Woody missed a Free Throw…
Dawn Patrol is a very underrated site. So many possibilities to get stronger and tougher.
Thanks to the PAX for letting me lead today.
Announcements:
F3 Raleigh starting to use “Slack”
Prayers:
For our Fallen Brother in Lexington SC. John Flanagan, “Cheech”
Katadyn’s neighbors are having a baby.
Vanderbeek’s daughter getting over her stomach illness.
Bullhorn took us out in style.
