• When: 09/12/15
  • QIC: Boris
  • The PAX: BetaMax, Pele, OC, Crack, Belding, CoPay


No Jenner at DawnStrike!

6 Professionals for DawnStrike and 1 Wall runner CoPay.  It was of the most fun Q I have done in a long time. The workout was tough but the PAX made it fun. This small group pushed hard but also had a few laugh too. Since no one else showed up to The Wall we have included CoPay in on our Backblast.

CoPay – Ran 9 miles

Weather: Cloudy 72 with a slight breeze

Met at the front of Dreher then jogged over to the field.

COP

25  SSH 4ct

10 Merkins 4ct

15 Emperial Walkers OYO each leg

15 Little Baby Arm Circles 4ct Front/Rear

The Thang

Jenner to the back of Dreher to the Brickplie.  Waiting on the Professionals was a workout none were expecting.  Here is what we did.

15 to 1 – Will do all exercises 15 Reps then reduce by 1 until you get to 1 Rep per exercise.

1. Burpee

2. Big Boy Sit-up

3. Merkin

4. Jump Squat

5. Dips over at the steel cage

6. Single Leg Dead Lift  (Hands down the PAXs Favorite Exercise)

7. Bench Press with 50lbs Sandbag

8. Calf Raises

9. Shoulder Press with 50lb Sandbags

10. Hip Thruster

11. Squat

Repeat 15 reps of each reduce by 1 until you get to 1.

With 7 mins left we Jennered over to the People’s wall for 3 rounds of People’s Chair. 90 degrees

After People’s Chair we Jennered back to the from of Dreher to close things out.

What a great time and hardwork by the Professionals this morning.  I was wondering if it would only be me. I had a great group that showed up to work hard and have fun.

BOM – Boris

 

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