Following up on an epic co-Q at True Grit on Tuesday, YHC and Epoxy decided to take the Fall co-Q tour to Dawn Patrol. Here’s how it went down:
No FNGs, no disclaimer.
Run loop around parking lot.
Circle up for warm-up stressing that today’s workout should focus on form over speed:
Merkins x 20
GM x 15
Imperial Walkers x 15
Mike Tysons x 15
Fazio Arm Circles x 5 and x 5
Jog to lower part of parking lot for:
Quick feet x 20
Irkins x 5
Beast (3 cones going up parking lot – for those not familiar, 6 diff exercises stopping at diff 6 spots, doing 6 reps at each stop). Done as a group with planks / squat holds in between while pax waited on others to finish each grouping:
2) Prisoner Squats
3) Mountain Climbers
Halftime break for Quick Feet
4) Star Jumps
5) Carolina Dry Docks
6) Squat Jumps
End with a few more Quick Feet
After “the beast”, YHC led the pax to the basketball court for a little cardio. After counting-off, the odds took to the baseline and the evens awaiting instruction.
Odds – sprint to the end of the first court and back and to the end of the second court and back; Evens – AMRAP LBCs; Flap Jack;
Odds – sprint to the end of the second court and back; Evens – AMRAP Sumo squats; Flap Jack;
Odds – sprint to the mid-court of first court and back, end of first court and back, mid-court of second court and back, and end of second court and back; Evens – Homer to Marge in cadence; Flap Jack;
Odds – sprint to the end of the second court and back; Evens – Box Cutters in cadence; Flap Jack;
Odds – sprint to the end of the first court and back and sprint to the end of the second court and back; Evens – Freddy Mercury in cadence; Flap Jack;
Fellowship run around the parking lot before COT;
Announcements: 9/11 stair climb; need Qs at all AOs – step up! Epoxy noted that he was wearing a UGA shirt to honor a bet with Dingo. Beers to follow on Friday.
Prayers & Praises: CDC’s 2.0 fighting off pneumonia; Mayhem’s 2.0 is 10! What a blessing he has been to the family. Geddy’s father or father-in-law turned 85 and made a trip to Wrightsville Beach to enjoy the scenery!
Geddy took us out in prayer.