• When: 8/8/2015
  • QIC: Costanza
  • The PAX: Paperboy, Boris, Pipeline, Beads, Hee-Haw, Crack, Hot Tub, Costanza


CostanzaStrike at Dawnstrike

8 men arose from the #Fartsack this beautiful morning to take on another workout with YHC at the helm. In true #Dawnstrike fashion, mumblechatter and comaradie was high, the pain though, was intense. This is how it went down:

Conditions: 70 degrees, 80% Humidity

The Thang:

Super short mosey from our gathering to the tree line adjacent to the parking lot.
From the tree line, sprint to the corner of Dreher. Regroup, wait for the six.
Sprint back.

Now back at the tree line, High Knees until YHC yells sprint – to the corner of Dreher.

High Knees back to the tree line until YHC yells sprint – to the tree line.

Now back at the tree line, Face Adger. Karokee to the corner of Dreher. Remember to pull your knee up high when preforming this exercise.

At the corner of Dreher, facing Adger, Karokee back to the tree line.

At the tree line.
10 4ct. SSH
5 Burpees
10 4ct. Merkins
5 Burpees
10 4ct. Squats
5 Burpees

Run to the corner of Dreher. Repeato the same set, Run back to the treeline.

Burpee Count: 30.

At the tree line.
10 4ct. Jump Squats
5 Burpees
10 Jump Lounges each leg.
5 Burpees
10 Spider Merkins. This is a plyometric merkin. Same as a merkin, but exploding up so that both hands and feet are off of the ground.
5 Burpees

Run to the corner of Dreher. Repeato the same set, Run back to the treeline.

Burpee Count: 60.

Now to the #HollywoodSquares:
10 Box Jumps
5 Burpees
10 Dips
5 Burpees
10 4ct. Decline Merkins
5 Burpees

It was at this point where Paperboy yells out – you know we have abs to work too- maybe include those? YHC replies – that is coming.

Now since there are no #HollywoodSquares at the corner of Dreher, we’ve got to return to the same spot, so Run to the corner of Dreher, then back to the #Hollywood Square. Repeato the same set.

Burpee Count: 90.

Run to the corner of Dreher
Now, Abs.

10 4ct. Big Boy Sit ups
5 Burpees
10 Pretzel Crunches – each side.
5 Burpees
30 Flutter Kicks in round 1; 50 Flutter Kicks in round 2.

Run to the Tree line and repeato the same set.

Burpee Count: 120.

Run to the corner of Dreher; Mosey to the #Brickpile. Each pax retrieves 2 bricks.

Plank up with the bricks in hand, then:
10 4ct Merkins
With bricks in hand, hold arms out to your side, 30 seconds, without dropping your arms,
20 Little Baby arm circles forward, without dropping your arms,
20 Little Baby arm circles backward, without dropping your arms,
Hold arms out to your side, 30 seconds.

For the next exercise, we had an IV (wouldn’t you know YHC would call this exercise – he has some IV experience…)
With the bricks, lift arms up then down, then up again, making the shape of an I on the first time, a shape of a V the next.

30 4ct. Bent over rows with increasing count
30 4ct. Alternating Arm Curls with increasing count

To finish off the brick set, you must have Burpees.
10 Burpees with Bricks in hand.

Burpee Count: 130. #strong.

Mosey to the courtyard, but first – for those willing Hop over the small mulch pile, climb up and over the other one.

At the courtyard, peoples chair, 1 minute.
10 Box Jumps
30 4ct Big Boy Sit ups.
Peoples Chair, 1 minute, arms up
10 Box Jumps
30 4ct Crunches
with 8 seconds left, jailbreak to the flag.

Moleskine:
– Good job men. A pleasure to lead this group. Dawnstrike has become a great place to workout and a good start to a Saturday.

– With #mumblechatter in high form this morning, YHC had no idea how the pax were actually doing. From the chatter, it seemed like they might die, thankfully, none did.

Announcements:
– Hee-Haw half next weekend
– F3 Dads next Friday
– HCs needed for Kiawah 1/2 and full
– Woodshed convergence 8/29

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