9 PAX came out for a ton of fun at Dawn Strike – Where the Professionals Post. Everyone worked hard, fun and laughted a little. During the COP I introduced a new ab workout and the Tricycle exercise. We lined up at the tree line by the front parking lot and went all the way to the white fence in the back. We had 4 stations on the way out to the white fence and 4 stations on the way back to the tree line. By the end of the workout we did a bunch of reps and ran 3 miles. By far Belding’s favorite exercises were at the end. We closed it out with 6 minutes of Wall Sits.
Conditions: 42 Degrees, Clear skys
COP
SSH – 25 4ct
Merkins – 15 4ct
Mountian Climbers – 25 4ct
Flutter Kicks – 25 4ct
Ab Work
Round 1 – 10 Plank Jacks, 10 Right Side Obliques Dips, 10 Right Leg Tricycle, 10 Plank Jacks, 10 Left Side Obliques Dips, 10 Left Leg Tricycle
Round 2 – 10 Plank Jacks, 10 Right Side Obliques Dips, 10 Right Leg Tricycle, 10 Plank Jacks, 10 Left Side Obliques Dips, 10 Left Leg Tricycle
The Thang
Mossy over to the Football Field on front side. Explained what we will be doing on the field.
We lined up at the tree line looking down the side of Dreher at the white fence in the back. We have 8 Stations, 4 out and 4 back. We will do Station 1 then sprint to station 2 and so fourth. Once at Station 4 at the white fence we jog over to Station 5 do the exercise and work our way back to the tree line in front. We will do 4 Rounds of all 8 Stations, 3 Rounds of 4 Stations and 3 Rounds of 2 Stations. We will finish up at the Wall and sprint back to the flag.
8 Stations – 4 Rounds
Station 1 – SSH – 30 OYO
Station 2 – Burpees – 15 OYO
Station 3 – Squats – 20 OYO
Station 4 – Merkins – 15 OYO
Station 5 – Double Leg Drops – 15 OYO
Station 6 – Hip Thrusters – 15 OYO
Station 7 – Plank Jacks – 30 OYO
Station 8 – Big Boy Sit-Ups – 15 OYO
4 Stations – 3 Rounds
Station 1 – SSH – 30 OYO
Station 2 – Burpees – 15 OYO
Station 7 – Plank Jacks – 30 OYO
Station 8 – Big Boy Sit-Ups – 15 OYO
2 Stations – 4 Rounds
Station 1 – SSH – 30 OYO
Station 8 – Big Boy Sit-Ups – 15 OYO
Mossey over to The Wall to close this thing out.
6 Minutes total on the Wall with exercises between
90 degrees on Wall – 2:30 minutes
Flutter Kicks – 20 4ct
90 degrees on Wall – 2:30 minutes
Sprint the the Dawn Strike Flag!!
Moleskin
9 PAX came out today. They worked hard and got all they wanted at Dawn Strike. You know it was good when this crowd is not talking or making fun of me. We did a ton of exercise and by far their favorite was Burpees. By the end of the workout we had ran 3 miles for all those Jenner’s out there. Next time I Q I will have a special leg workout just for Belding. The Wall caused him to have shakey leg syndrome. We will work on his chicken legs next time.m
I would like to award Waggle The Best Form Award! Way to do the exercises correctly.
It amazes me how everybody wants to do everything fast wheather they do the exercises correct or not. I would like to see more emphasis on form than speed. I laugh everytime I see the PAX half assing the exercise so they can be first/fastest. If you did the exercises correct you might not be first but you will be ten times stronger and hopefully have fewer injuries. As long as everything is a race/fast form will always suffer.
Announcement
5 pm – HDHH every Wednesday at Henry’s unless advised.
Noon Lunch every Thursday at Palmetto Pig BBQ
BOM – Boris