WARMUP:
Mosey to main road beside the pond, then SSH, Seal Jacks, Windmills
THE THANG:
Mosey to rip rap pile. PAX picked a rock, then we did 15 in cadence of each:
– Derkins (feet on rock)
– LBCs (holding rock)
– American Hammers (holding rock)
– Curls with rock
Mosey up base of parking lot hill, then:
– 5 man-makers (modified) with rock – burpee then a squat to overhead press
Mosey to top of the hill, then:
– 5 man-makers (modified) with rock – burpee then a squat to overhead press
Repeat: 5 more at base and 5 more at the top, then return rocks to the pile.
Mosey to roundabout and partner up, then:
– 1 PAX bear crawls the roundabout while partner does Derkins off the wall, then switch.
– 1 PAX lunge walks the roundabout while partner does LBCs, then switch.
– 1 PAX bear crawls the roundabout changing half way to lunge walk, while partner does American Hammers, then switch.
Mosey to pier behind Napa, then:
– Walk the Plank – PAX lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)
– Plank the Walk – PAX reverse lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)
MARY:
Present throughout
ANNOUNCEMENTS:
Dawn Patrol on Tuesdays @ 6:15 am is now a boot camp format and the AO has moved to WEP.
COT:
(With cameo from <@U5GURQX88> on IR.) Ongoing interviews, parents health, Luka’s ongoing treatment