9 PAX, F3-O-Lantern, Shovel Flag and overall skepticism of the Q… that Chong Li may be lurking in the gloom with a chainsaw…

f3olantern

Dawn Patrol went mobile for some Trick or Treating… There were no treats. Welcome to the Dawn Patrol BackBlast… Lets do this!

Run to Soccer Field for Warm – Up

  • Merkins x 25
  • Mountain Climbers x 25
  • Good Mornings x 25
  • Imperial Walkers x 25
  • Fazio Arm Circles x 20

Run to back entrance of Laurel Hills Park  РTrick

  • Burpees x 25

Run to Glen Lake – Treat

  • LBCs x 50

Run to Hill to Hell for partner sets – Trick

  • Partner 1 – Hill Sprints
  • Partner 2 – Star Jumps AMRAP¬† and Flap Jack again, and agian and again
  • Bonus – Heals to Heaven x 25 – We had to get out of hell somehow….

Run to GlenLake Building numero uno – Treat

  • Balls to the wall x 25

Run to Stough School Playground – Trick

  • Partner 1 – Jump – Ups AMRAP
  • Parter 2 – Pull – Ups AMRAP

Run back to Laurel Hills Park – Treat

  • High Plank Hold x 1 Min

Back on-site for Monster Mash Mary Session

  • American Hammers x 25
  • Windshield Wipers x 25
  • WW2 Sit – Ups x 25
  • Reverse High Plank Hold x 25
  • Putin x 25
  • High Plank Hold x 25
  • Sarkozy x 25

COT

Announcements –

3rd F Dinner – November 12, 2013

USMC Mud Run – April 12, 2014

GORUCK Challenge – Spring 2014 – InfoRuck Sessions Pre- Ball Bearings 530am… this is where you start – more info come

 

 

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