Welcome to the Dawn Patrol backblast …Lets do this.
Jog through parking lot for warm-ups
25 – side shuffle hops
25- imperial walkers
25 – good mornings
25 – standard Merkins
20 – Fazio arm circles
Sometimes Mother Ocean is like a washing machine when your surfing and she throws you around like rag doll, but you continue to paddle out to get in The Line – Up
Jog baseball field numero dos for the The Line -Up
PAX line up in outfield for new form of sprints, 10 burpees as a group and first man in line takes off, man to his right counts to 3 and sprints to catch him, followed by all PAX
Repeato with a 15 burpee start
Again with 10 burpee start
And again with 15 burpee start
Recover on the Jog to The Tiki Hut… no mai-tais available
15 X Hang 10s , decline merkins, standard merkins
20 X hang 10’s, decline merkins, Dips
15 X Hang 10s , incline merkins , Dips + 10 ct French dip
Recover on the Jog to The Jetty
Every PAX picked a rock, some had to switch, switchers are now a part of Wilson’s Sorority thanks to Orwells COT induction
15 X rip curls, squat to double overheads, alt rock merkins
Repeato
Paddle in from the The Jetty for Mary X 20
- LBCS
- Reverse LBCs
- Duck-dives
- Paddle ins
- Stance
It’s like the mafia. Once you’re in – your in. There’s no getting out” – Kelly Slater
COT
Announcements
New workouts coming your way…
Hi Fidelity -Running -Martin Middle School, 5:45 am on Wednesdays – Starts July 24th
Catalyst- Boot Camp -Carroll Middle School, 7:00 am on Saturdays – Starts Aug 3rd
Show up at North Hills Monday Yo-Yos got The Q… yeah
* Next Thursday @F3DawnPatrol special guest – World renounced anchorman Ron Burgundy will interviewing Heavy Metal icon – Slash …. Get your tickets now – #howsthatforadayatthebeachbro
