I don’t normally post at The Judge. I’m usually surfing with the stoners at Dawn Patrol. And since most of The Judge regulars haven’t been surfing in awhile, I figured I’d bring a little Dawn Patrol to The Judge.

Here’s the gig: 3 stations, with 3 exercises each, along a half mile circuit. Simple. Wake up, hit the beach, surf, rinse and repeat. Think of it as an endless summer but with pain. Each lap you get to do 2 fewer reps. Start with 20x, then 18x, 16x, 14x, and for YoYo and Denali, 12x, 10x, etc.

Wake-n-Bake at The Dojo
20x Morning Wood (Feet Elevated Homer to Marge)
20x Dips
20x Squats

Run down the boardwalk heading slightly right toward the big light pole, then bear slightly left onto the trail that heads toward the amphitheater. Stop at “the beach” (grassy spot on right, just before trail intersection, beside the pond.)

Wax Yer Board (TWSS) at The Beach
20x Dry Docks
20x Star Jumps
20x Merkins

Continue running up the path to the BFW (Big Freaking Wave).

Surfs Up at the BFW
Bear crawl up the wave with 2 stops along the way, and one at the top:
20x Flutter Kicks (L+R=1) (third of the way up)
20x Hammers (L+R=1) (second third of the way)
20x Aquamans (L=1, R=2, etc) (thank Mr. Tuck for these – demo will be provided)

Bail out off the back of the BFW and run home to The Dojo. There’s a party waiting for you and it’s called Rinse and Repeat. In your half baked state, don’t forget to reduce your count by 2 each lap.

See you in the gloom.