Have participated in the Dawn Patrol workouts for a few months now. Noticed one thing missing at most workouts, gear. Remedied that this morning.

WARMUP: Started at COT with the usual suspects

THE THANG: Set-up gear in stations in the first parking lot at the top of the hill. Asked the PAX to partner up. Partner 1 performs the exercise at a station while Partner 2 runs down the hill and then back up to relieve Partner 1 – flapjack, then move to the next station. Everyone pushed hard and made it through all stations plus 1.

AB Wheel
Shoulder Rows in Squat Position w/ Heavy Rope
V-Sits w/ 10/lb Med Ball
OH Squats w/ Cindy
KB Swings w/ 35lb KB
Triceps Extensions in Ski Position w/ 12lb DBs
Reverse Lunges w/ 20lb Weighted Vest
OH Press Toss w/ 60lb SB
Single Arm Lawn Mower Pulls w/ 45lb DB
American Hammers w/ 10lb Handled Ball
Alternating Snatches w/ 35lb DB
Slam Ball w/ 30lb Slam Ball
Squats w/ 30lb Ruck
Curl to Press w/ 45lb Plate

MARY: No time

ANNOUNCEMENTS: 4Bs, Trash Pickup, Bethel Serve

COT: STK!