My first Q at Dawn Patrol….25 Pax and 1 FNG on a nice brisk morning in the gloom. disclaimer given, and we’re off…
Warm Up
1 lap round the parking lot, pointing out 6 orange cones as we go. Grumbles that we needed more warmup, but we went right into…
The Thang
F3 Fault brought Copperhead Road to Dawn Patrol awhile ago, seemed like a good day to bring it back
From home base in parking lot, run to first cone for Nipplers (X15), head back home
Run to second cone for Merkins (X15), back to first cone for Nipplers(X15), back to home.
Run to third cone for Prisoner Squats (X15), back to second cone for Merkins (X15), back to first cone for Nipplers (X15), back to home
Run to fourth cone for Star Jumps (X15), back to third cone for Prisoner Squats (X15), back to second cone for Merkins (X15), back to first cone for Nipplers (X15), back home
Run to fifth cone for curb derkins, back to fourth cone for Star Jumps (X15), back to third cone for Prisoner Squats (X15), back to second cone for Merkins (X15), back to first cone for Nipplers (X15), back to home
Run to sixth cone for Burpees (X15), back to fifth cone for curb derkins, back to fourth cone for Star Jumps (X15), back to third cone for Prisoner Squats (X15), back to second cone for Merkins (X15), back to first cone for Nipplers (X15), back to home
plank while everyone catches up, then off to rock pile, err, maybe not, our pile is fenced off by park construction, so pick up a rock beside path, meet at back of building.
Count off into 2 groups.
Group 1 does AMRAP Squat Presses while Group 2 runs a lap to trail and back. Flapjack.
Group 1 does AMRAP curls, audible called when we almost lost a few PAX in the dark, so Group 2 runs to home base and back. Flapjack.
Group 1 does AMRAP Bent over rows Group 2 to home base and back.Flapjack.
Group 1 does AMRAP tricep extensions Group 2 runs to home base and back. Flapjack.
Circle up for Rock LBC X25, Rock Dying cockroach X10, Rock Hammers X20. Put rock back, bear crawl back to parking lot.
Circle up for 6” leg holds, 10 count around the circle.
Announcements
Welcome FNG Sunny D
F3 Christmas Party, 12/17 at the Alley
Arena this Friday
Prayer Requests
Prayer/Praise for Katana – his son was hit by a car while riding his bike. Praise that it wasn’t serious, prayers for speedy recovery.
Overdraft took us out, as strong as usual.
Moleskine
Apparently unacceptable for PAX to slow count then drop their feet during 6″.
Friar Tuck combined for a ruck post – that was a seriously heavy ruck.
Costco’s watch is 2 minutes fast.
A true honor to lead today. Singlewide was my Q on my first 3 posts, glad I was able to return the favor today. #ISI
