9 PAX attend Dawn Patrol with a few added a few layers, including Chong Li’s Upper lip. At this point I believe he grew it overnight with his mind-power, this is still up for debate.
Welcome to the Dawn Patrol Backblast. Lets do this!
Warm-up fueled by facial overgrowth, headlights and grunge music on the basketball court…
- SSH x 20
- Mountain Climbers x 20
- Merkins x 20
- Fazio Arm Circle x 20
- Good Mornings x 20
Workout begins on The Wall
- Super Derkins on wall x 20 immediately followed by sprint across the court and back
- Incline Merkins w/ a clap x 20 immediately followed by backwards sprint across court and back
- The Stomp x 20 immediately followed by sprint across the court and back
Faithful led by Bob Vilastein to Tiki Hut for Jump ups because the Wall was #toobig
- Jump Ups (Bench or Table top) x 20 #choices
- French dip x 20
- Alt Left Right step ups x 20
- The Dip x 20
- Jump Ups x 20
- French Dip x 20
- Single leg Jump Ups x 20
Recover on the jog to The Jetty for medium rock choosing
- Goblet Squat x 20
- Rock Over Chest w/ Flutter kick x 20
- Rock Over Chest w/ Reverse LBCs knees to rock x 20
- Rock Overhead 10 ct around the circle
- Rock Curls x 20
Recover on the Run around parking lot for Stretches/Mary
- Groin Stretch x 20
- Calf Stretch x 20
- Good Mornings x 20
- Plank Hold x 20
- WW2 Situps x 20
- Dolly x 20
- Plank hold/Putin/Sarkozy x 10 ct around the circle
COT
Announcements-
- Hi- Fidelity has been moved to Tuesdays … Same place, same time… If you have not been… Go
- USMC Mud Run 4/12/13 – Sign Up
- GORUCK Spring Challenge – more info to come, but do you need the info or… are you already in?
“The whole notion of F3 is premised on the strength of your fellow men drawing out the strength in you. That strength has always been with you; your brothers help you find it. ”
Check it out… http://f3nation.com/2013/06/05/goruck-class-604-locks-down-the-capital-city/ Talk to one of your local GRTs.
“One of the most amazing experiences of my life” – Johnathan Utah
GRTs- please post your GORUCK testimonials in the comments section below…
