Not even close! 11 PAX and 1 ruck defied Cantorre and the fartsack for a warmer than expected morning at Dawn Patrol. No cancellations here as “the ocean never rests.” No FNGs…just hardened veterans.
Warm-up
Burpees x 10 OYO
run lap in parking lot
SSH x 25, mtn climbers x 20, GM x 10
The Thang
3 laps around the parking lot. 4 stops each lap. 50 reps total per lap as follows:
lap 1 – merkins – x5, x10, x15, x20 each stop, respectively
lap 2 – prisoner squats – x5, x10, x15, x20 each stop…
lap 3 – burpees – x5, x10, x15, x20 each stop….
LBC, low slow flutter x 20, box cutter x 15…. burpees OYO until all PAX finished with laps.
MacGruber won the circuit (more on this later). Maize won the mumblechatter award and finished 2nd (more on this later). Nice work
mosey to the picnic tables
Derkin pyramid – 5-10-15-10-5
dip plateau (YHC lost count) – 5-10-10-5
irkin pyramid – 5-10-15-10-5
prisoner squats pyramid – 5-10-15-20-15-10-5
L/R step-up x 20
Donkey kicks x 15 OYO…. YHC had a lousy attempt to do this in cadence and had to audible. “Just call up!“, Cinderella nicely suggested
Repeat each exercise x 15
Mosey back to Parking lot
Run lap
Lt. Dan (think Jack Webb for the legs) up to 10: 1 squat / 2 lunge, 2 squat / 4 lunge, 3 squat / 6 lunge…..10 squats / 20 lunges. Not fun
Run lap
Jack Webb up to 10
Mary – LBC x 30…. done. Great work by all.
Announcements: Convergence 3/7 Pullen Park: 0600 warm-up and 0645 start, Ruck work outs with Kayne… guaranteed fun, Mud run… sign-up
Prayer requests: Hush Puppy’s family, Cold Stone’s wife recent diagnosis, Costco family and travels, Tiger Beat’s family. Pray for strength, support and healing.
YHC took us out.
—Great work by everyone today. Strong group.
—MacGruber is a leader. He finished his circuit and went back to finish burpees with PAX as they were finishing. This is why we come out… for each other. Excellent work MacGruber
—Maize is a talker. Mumblechatter the entire time. Clearly YHC needs to step up his game. When confronted, Maize said he just missed the PAX this week. Glad he could get some fellowship during fitness.
—Cinderella is a beast. He continues to impress with his ruck. Didn’t miss a beat. Nice work
Thanks for braving the elements and allowing me the opportunity to lead. Lot of fun today. Honor and a pleasure.
Dingo
