• When: 06/10/17
  • QIC: SisterWife
  • The PAX: Boris, Welcome Week, Biggie Smalls, Betamax, Purple Rain, Green Peace, Love Bug, Fallout, SW


Flippin’ Good Time @ #DawnStrike

Trying to come up with a workout to challenge the DawnStrike pax is not always an easy proposition. So, flipping seemed like a fun activity for an early Saturday morning.

Conditions: Mid-60s – pretty nice, really

The Thang:
Mosey around to the back of DHS by the brick pile and circle up
Warm-up COP
Mountain climbers – 20 4ct IC
Imperial Walkers – 20 4ct IC
LBAC forward – 20 4ct IC
LBAC reverse – 20 4ct IC
Hip thrusters – 20 4ct IC (crowd favorite)
Flutter kicks – 20 4ct IC
Slow squats – 10 4ct IC
Split up into 2 teams and grab large tires (drain as much water as possible)
Roll to the back wall and up and over
Plank for the 6
Mosey while rolling tires to 1st intersection
Plank sequence – 2 mins
Flutter kicks – 20 4ct IC
Mosey roll to 2nd intersection
Incline merkins on tires – 10 OYO
Decline merkins on tires – 10 OYO
Regular merkins off tires – 10 OYO
Mosey roll to 3rd intersection
Calf raises – 20 4ct IC
Squats – 20 4ct IC
Mosey roll (controlling tires on down hill so as not to get out of control) to Adger/Berkeley Hills
Plank sequence – 60 secs
Team 1 – Roll tire down Adger Hill and flip tire to the top rotating thru the team
Team 2 – Roll tire down Berkeley Hill and flip tire to the top rotating thru the team
Teams flap jack tires and hills
Repeat flipping up the hills
Mosey roll returning to the back wall of DHS, up and over and return tires
Mosey to Peoples Wall
Wall sit – 60 secs
Run across the field, 5 burpees, and return to the wall
Wall sit – 60 secs
Run across the field, 5 burpees, and return to the wall
Wall sit – 60 secs
Run across the field, 5 burpees, and return to the wall
Balls to the wall
Mountain climbers on the wall (wall climbers) – 10 4ct IC
Mosey to shovel flag
Dealer’s choice Mary
Flutter kicks
Super mans
Big boy sit ups
Out-n-ups
V ups

COT/BOM

That is all.

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.