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
