• When: 10/03/15
  • QIC: SisterWife
  • The PAX: Sketch, Double Rub, Seeker, Beads, Lovebug, DriveBy, Ugly Stick, Cesspool, Grillz, SW


#Amble – Swim Test

All in all, it wasn’t that bad out there this morning. Some rain, some wet, and 100% effort by the weekly #Dawnstrike professionals.

Conditions:  Wet, Raining, and did I mention wet – 59 degrees

The Thang:

COP

  • High knees – 15 4ct. IC
  • Butt kickers – 15 4ct. IC
  • Imperial walkers – 15 4ct. IC
  • Overhead arm claps – 15 4ct. IC
  • LBAC forward – 15 4ct. IC
  • LBAC reverse – 15 4ct. IC
  • Flutter kicks – 15 4ct. IC
  • Carolina dry docks – 15 4ct. IC
  • Squats – 15 4ct. IC

Mosey around the school to the back parking lot

Line up for lunge walk suicides

  • Lunge walk to 1st island – ~20 yards
  • Sprint back
  • Sprint to 1st island and lunge walk to 2nd island – ~20 yards
  • Sprint back
  • Sprint to 2nd island and lunge walk to 3rd island – ~20 yards
  • Sprint back
  • Sprint to 3rd island and lunge walk to 4th island – ~20 yards
  • Sprint to 4th island

Mosey to upper field and line up on the goal line

Circle merkins

  • Circle up and start in high plank position
  • 1st pax pops up and runs around the outside of the circle and once back at your spot, 10 merkins
  • Next pax pops up and so on, until all pax have run the circle and completed 10 merkins
  • Dealers choice by the pax to vary exercises while in the down position
  • x2

Arc Loaders

  • Inch worm – 10 yards
  • Low crawl – 10 yards
  • Bear crawl – 10 yards
  • Crab walk – 10 yards
  • Broad jumps – 10 yards
  • Plank for six

Ski hops front to back – 2 mins.

Ski hops side to side – 2 mins (#crowdpleaser)

Arc unloaders

  • Broad jumps – 10 yards
  • Reverse crab walk – 10 yards
  • Reverse bear crawl – 10 yards
  • Low crawl – 10 yards
  • Inch worm – 10 yards
  • Plank for six

Flutter kicks – 20 4ct. IC

Arc loaders

  • Inch worm – 10 yards
  • Low crawl – 10 yards
  • Bear crawl – 10 yards
  • Crab walk – 10 yards
  • Broad jumps – 10 yards
  • Plank for six

Burpees – 10 OYO

Arc unloaders

  • Broad jumps – 10 yards
  • Reverse crab walk – 10 yards
  • Reverse bear crawl – 10 yards
  • Low crawl – 10 yards
  • Inch worm – 10 yards
  • Plank for six

Flutter kicks – 20 4ct. IC

Mosey to back wall of school

  • People’s chair – 60 secs.
  • Rest – 30 secs.
  • People’s chair (arms up) – 60 secs.
  • Sprint across the parking lot and back
  • People’s chair (arms out) – 90 secs.

Mosey around to front of DHS and circle up around the handrail on the wheel chair ramp.

Duck walk up and down the wheel chair ramp – x2 laps

Move over to flat area for 10 MOM

MOM

  • Flutter kicks – 25 4ct. IC
  • Freddie Mercuries – 25 4ct. IC
  • Hip thrusters – 25 4ct. IC (#crowdpleaser)
  • Plank sequence
  • Monkey humpers – 15 4ct. IC
  • Superman sequence

COT / BOM

#Coffeeteria

Announcements:

  • Last day for Mud Run sign ups today.
  • November 7, #cottonmouth.
  • P200 teams are forming

That is all.

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