OK no idea what that title means, just felt like we needed a surfing title for Dawn Patrol.  This morning YHC made his second visit to Dawn Patrol.  The first was back in February when all we could do was hang out in the parking lot thanks to ice and snow.  Needless to say it was nice getting to explore the full Laurel Hill Site in this wonderful 43 degree weather.  Great site and thanks for the Q invite Shaggy!  After some confusion between YHC and Slash regarding who was signed up to Q this morning we were off into the gloom (18 pax including 2 FNGs).

The Thang


  • 3/4 lap jog around entire parking lot.. pretty fast pace to get the blood pumping
  • Imperial Walkers x15
  • Merkins x15
  • Plank Jacks x15
  • Mountain Climbers x15
  • Fazios x10
  • Reverse Fazios x10
  • Good Mornings x15

Little Man 11’s

  • Next we jogged down to the soccer field
  • 11’s with Burpees on one end and Little Man Jumping Jacks on the other (squat and do a jumping jack.. stay low)
  • Plank-o-Rama
  • LBCs x30


Is there a less efficient way to get from one end of the site to the other.. YHC doesn’t know but Gorilla hopping half way and bear crawling the remainder sounds like a contender.  Punted on the orginial plan of crabwalking the remainder of the way to the basketball courts.  YHC was feeling the little man jumping jacks.

  • WWII’s x15 for active recovery

Buddy Derkins

Next we jogged up to the basketball courts for the buddy derkin relay.  Teams of three.. #1 sprints to the end of the basket ball courts and back (long way).  #2 does AMRAP Derkins while #3 lays on his back holding #2’s feet.  When #1 returns everybody rotate.  Three times through the rotation pretty much sums it up.  Some awkward team building moments here.  Plenty of t-bag jokes to go around 🙂

  • Reverse LBC x15

Picnic Tables

  • Tabletop step-ups x20

YHC had a lot more planned for here but with someone sitting at one table eating their breakfast watching us workout it was just getting awkward.

The Wall

  • With a quick modify we ran down to the main building and lined up on the wall.
  • Balls to the wall x30
  • Flutter Kick x50


Costco butchered the announcements so i’ll do my best to list them here.

  • Tclaps to FNG’s Clavin and Scuppernong for coming out this morning.
  • F2 – Weekly 5 mile runs with beers on the other end.  Get with Costco for more info.
  • April 11th – Mud Run
  • April 18th – Flag Football
  • April 25th – F3 Dad’s Fletcher Park
  • October 17th – Triangle GoRuck – http://f3nation.com/2015/03/06/triangle-goruck-2015/
  • Tclaps to Pergo for signing up for the Triangle GoRuck!
  • Slash took us out.