This week’s Dawn Patrol Tuesday installment was a run with 3, 4, and 5 mile options.
-Launch to Harris Street to Harris x Munn then return: 3 mile
-Launch to Harris to Munn to 160 to Startex: 4 mile
-Launch to Harris to Munn to 160 to Harris to Ardrey to Startex: 5 miles
We had 5 for 4 with a Doubledown and 1 Code Brown.
Come join at 0615 and tell your friends who need it!
Aye
Jekyll
WARMUP: 15 side straddle hops, 10 Hill Billy Walkers, 15 Windmills
THE THANG:
15 – Under The Wires 3x
100 Yard Sprint
30 – Bicycle Crunches 3x
100-Yard Bear Crawl
15 – Walk-Out Push-Ups 3x
100 – Yard Sprint
30 – Jacknifes 3x
100 – Yard Bear Crawl
15 – Diamond Push-Ups 3x
100 – Yard Sprint
30 – Chair Crunches 3x
100 – Yard Bear Crawl
15 – Clapper Push-Ups 3x
100 – Yard Sprint
30 – Swipers 3x
100 – Yard Bear Crawl
15 – Explosive Negatives 3x
100 – Yard Sprint
MARY: none
ANNOUNCEMENTS: read newsletter
COT:
WARMUP: 2.25 mi pre-run
THE THANG:
50KB Swings
100 KB Pullovers
200 Merkins (100 with each hand on the bell)
300 goblet squats
50 KB Swings
MARY:
ANNOUNCEMENTS: Dam2Damn Bar
COT: Dojo’s sister, Spectre’s son
WARMUP: Little of this, little of that
THE THANG: Coffey and a modified Maltz (look it up)
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: did some mosey and exercises
THE THANG:
Did some stuff on band lot and the some Cindy work along with pull ups
MARY:
3 exercise moves before mosey to COT
ANNOUNCEMENTS:
D2D Bar signup
COT:
Do the Harder thing…always
WARMUP:
20x SSH IC
10x Windmills IC
THE THANG:
Didn’t know what to do this morning but DID know I didn’t want to stay cold, so I busted out a routine from one of Rock Region’s finest.
Moseyed to breezeway around the corner with benches on both sides.
Between each of the following rounds, run down and around the roundabout and back.
Round 1:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
Round 2:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
Round 3:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats
Round 4:
10 Merkin Jacks
20 Jump Squats
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jump Squats
20 Mike Tysons
20 Jump Squats
20 Clap Merkins
20 Jump Squats
Simple and highly effective
MARY:
Abs were feeling left behind.
30x Flutters IC
1m Plank
5x J-Lo’s IC
15x Big Boys OYO
20x Explosive somethin-or-others IC… Dying cockroaches, but with form and energy
20x LBC’s
ANNOUNCEMENTS:
CSAUP Tomorrow
Rock Region 10-Year Anniversary Extravaganza coming up
COT:
Prayers for healing and jobs and marriages lifted
WARMUP:
Did some warm ups
THE THANG:
3 sets of exercises
3 rounds each set
Last move to failure 😨
MARY:
Leg lifts
Bicycles
Ankle touches
ANNOUNCEMENTS:
Read Newsletter
COT:
Work hard Play Hard
WARMUP:
– SSH / WM / IP then mosey to hill
THE THANG:
– Hill sprints (3x)
– Dora: 100x Merkins / 200x MH / 300x CR
– Hill sprints (3)
– Tabata: (45sec + 15 sec) *4) *3
MARY:
– rounds around the ball field and pull-ups twice
– big ball squats
ANNOUNCEMENTS:
– read newsletter
COT:
– was held, thanks to the PAX for pushing thru these conditions with a smile! 🙂
WARMUP:
– SSH / IWS / CP / mosey to hill by gun shop
THE THANG:
– Sprints: 3x hill sprint with at least 50% / 75% / 100% steam
– donut flip: 2 teams, traveling PAX calls exercise which all remaining PAX have to complete until traveling PAX has reached other team, rinse and repeat until all have traveled.
– Sprints: same as above
– mosey back to COT
– Core and Cardio: various core exercises for 3 min, then 1 min cardio exercise, rinse and repeat 4x
MARY:
– Jack Webb: 1/4 pushups + OH claps
ANNOUNCEMENTS:
– read newsletter
COT:
– was held
WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area
Sprocket thang at the grass field: Wheel Spoke
Center Hub: 5 burpees
Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub
Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub
Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub
Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub
After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.
MARY: None
ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer