stuck on rocks

18 PAX arrived @F3DawnPatrol, thinking they would enjoy an early morning surf session… but sometimes things don’t go according to plan and you end up stranded on a rock or in our case with a rock…

Welcome to the Dawn Patrol Backblast… Lets do this!

Warm up

  • SSH x 25
  • Mountain Climbers x25
  • Merkins x 25
  • Good Mornings x 25
  • Fazio Arm Circles x25

The Thang

PAX were instructed to choose a rock they would like to get to know, as they were going to “have it for awhile” … some rocks were named by the end

  • Rock Jog up hill
  • Walking Rock lunges up hill
  • Alternating L-R step ups w/ Rock x 25
  • Rock run to soccer field
  • Rocking Hammers x 25
  • Rock overhead press x 25
  • Rock curls x 25
  • Rock down and sprint field x 3
  • Rock over chest flutter kick x 25
  • Rock Squats x 25
  • Rock Chuck and Run… yes with a Rock
  • Tricep extensions w/ Rock x 25
  • Front raise w/ Rock x 25
  • WW2 Situps w/ Rock x 25
  • Gorilla Run w/ Rock…yes with a Rock
  • Rock hold overhead x 60

COT

Dawn Patrol wants you to lead a workout… will you? If so let me know, If not why not?

Announcements-
The Mule – Saturday October 5th 0600 @ Pullen – 4 hour workout… be there or you’ll regret it when your hearing about how awesome it was

Spartan Beast – Saturday November 9th  – Wynnsboro South Carolina –  More info here…

http://f3nation.com/2013/09/10/spartan-beast-announcement-team-f3/#comment-17514

I Am In… Are You?

HH Tonight  – World of Beer – North Hills – 7:30

 

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