A PAX of 13 came into the gloom this morning and welcomed Dingo back from his overseas exploits. After being gone a couple of weeks he steps right in and Q’s twice this week. #leadership. No FNG’s in the crowd but some new/old faces to Dawn Patrol, thanks for coming out guys and come back soon. Here we go……
WARM UP
Run around parking lot and down to the baseball field
· Good morning x 15
· IW x 15
· Side straddle hop x 20
· Fazio L/R x 15 each
· Mountain climber x 20
· Merkin x10
· R/L arm high
· Plank-jack x 20
· Shoulder taps x 20
· R/L arm high
· Ski-ab x 20
Head over to home plate and partner up
Partner 1 run to 3rd base and do 10 x exercise A, Partner 2 run to 1st base and do 10x exercise A
Partners meet at 2nd base and do exercise B x 15 then head back repeating exercise A x 10… finishing back at home.
Round 1 – prisoner squats & hand-shake merkins
Round 2 – sumo jump squats & partner plank dirkins
Round 3 – lunges & spiderman merkins
Round 4 – burpees & partner high-five burpees
Hand over to Mayhem….
Peoples Chair – 10 count down the line, shake it out BTTW – 10 count down the line
Mozy to the rock pile – Grab your pet rock in cadence – 3 sets of 15 of Curls, Overhead Press, Tri-cep Extension, and Bent Over Rows.
On to the Tennis Courts – Partner one does and exercise while partner two does one court suicide. Round 1 – Merkins -100 total Round 2 – Prisoner Squats 200 total Round 3 – LBC 100 total
Mary
Heels to Heaven X 20, Homer to Marge X 20, American Hammer X 40
Announcements – Need Q’s at all sites, Co-Q if you do not feel comfortable doing a whole session by your self. Ruck this weekend, Christmas party on December 17th.
Prayer requests – Sherry Berry’s and his family – his Mother-in-Law is going through chemo, Shake and Bake has a friend who is going through cancer treatments as well.
Elmer Fudd took us out with honor and grace.
It is always an honor to Q with Dingo. It is uplifting to be around my F3 brothers.
