The Dawn Patrol faithful assembled to greet a cool 64 degree gloom. Which was nice. MacGruber showed up. Which was unfortunate. Nevertheless, with no FNG’s to be found, we exited Laurel Hills Park on the jog along Edwards Mill & took a right to proceed down Glen Eden before arriving at the back entrance trail head. Plank-a-rama until all PAX arrive. Then continue on the jog along the paved path & thru the trees to emerge at the soccer field.
WARM-UP/COP:
Good mornings x 15 > Imperial Walkers x 15 > Windmills x 15 > Mountain Climbers x 15 > Merkins x 15
THAT THANG:
Jog back to the path & lunge walk for a stretch before arriving at the rear of the community center. Grab a rock for some circuit work with it.
20 shoulder presses > 20 squats > 20 tricep extensions > 20 bent rows > run a lap around the building (repeato x 2)
Peoples chair until all PAX are done. Deposit your rock where you found it & mosey over to the baseball field. Pick a partner.
Wheelbarrow to 1st base > sprint to right field foul pole > 20 prisoner squats > back to home plate
Wheelbarrow to 3rd base > sprint to left field foul pole > 20 merkins > back to home plate
Bear crawl to 2nd base > back to home plate > peoples chair on the backstop
Exit the baseball field & advance to the basketball court
MARY:
Flutter kicks x 15 > Rosalitas x 15 > Hello Dollys x 15 > Box Cutters x 15 > American Hammers x 15
~FIN~
COT/ANNOUNCEMENTS & PRAYERS: Plentiful. See F3 website & listen up during COT.
Post & inspire. Q & impress.
-Rogers out
