Sometimes you pull up to the beach and Mother Ocean is flat … Some would stack boards get dizzy and pray for waves… others continue getting ripped!
Welcome to the Dawn Patrol backblast …Lets do this.
Jog through parking lot for warm-ups
20 – Side Shuffle Hop
20- Merkins
20 – Good Mornings
20 – Dolly
20 – Mountain Climbers
Jog to baseball field numero Uno for Surf Camp and Circle up around the Shovel Flag – Surf Camp!
15 – Pop- Up Merkins
15 – Alt Jump Squats
15 – Spiderman Merkins
15 – Alt Single Arm Plank paddles
15 – Stance Squat
15 – Stance Squat – stretch right
15 – Stance Squat – stretch right
Line up on infield/outfield line for Homerun Suicides
1 – Sprint to outfield fence for 20 count Balls to the wall
2 – Sprint back to infield/outfield line and back to fence for 20 count Balls to the wall
3 – Sprint to infield/ outfield line and back, Fence to Shovel Flag at the pitchers mount and back, and to the backstop fence and back for 20 count Balls to the wall
Jog to basketball court for Low Tide Legs
25 – Flutters
20 – Dolly
15 – Rosalita
20 – Dolly
25 – Flutters
Bear Crawl down hill to Baseball Field numero Uno and back to Basketball court for Reverse Bear Crawls across the court for
6 min and 32 seconds of Mary
20 – High Plank Hold
15 – LBCs
20 – Reverse LBCs
15 – Freddie Mercs
20 – Paddle- Ins
15 – Duck Dives
20 – Low Stance
COT
Dawn Patrol Q Schedule August
- 8/8- Peak Week
- 8/15 – Open
- 8/22 – MacGruber/ Utah
- 8/29 – Open
Sound off in you want to bring the pain!
BRR runs open to all this weekend
Friday – Night Lights – Laurel Hills Park launch 9 PM
Saturday – Pre-workout Runs – 6 AM both locations Catalyst at Carrol Middle School or Pullen Park
Sunday – Umpsted Bridle Trails – 6:15 AM Harrison Ave Entrance
