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.
Amble?