Dawn Patrol Date

  • Workout Date - 01/09/2016
  • Q In Charge - Spongebob
  • The PAX - Squintz, Spongebob
  • AO -

Squintz and YHC happened to be the only 2 PAX for Dawn Patrol.  Having only 2 at a workout always leads to some excellent 2nd F in the workout.  Only 2 in the gloom allows you to get to know one another on an awesome level.

Warm Up
SSH X 20
HillBilly’s X 20
Superman Merkins X 15

The Thang
Mosey over to wall by the playground

11’s on the wall
Double-count Step-ups

Mosey over to Gazebo
*Take a minute to make fun of the Ruckers ‘walking’ (In reality, they’re probably still out lifting heavy phone polls, tree trunks, and cars right now)

Pit stop at the Gazebo for 10 Dips on the picnic bench

Mosey to the Volleyball court
Bear Crawl up one side
Side bear crawl across
Backwards Bear Crawl down the other side
Side Bear crawl back to start

Mosey down to 1D’s Hill
Lunge walk to lamp post 1
Duck walk to Lamp post 2
Run to Lamp Post 3
Mosey back to the bottom

Merkins at the base of the hill
Run to Lamp Post 1
Hand-release merkins at lamp post
*Squintz mentions that we haven’t done any core work…NOTED

Mosey back to base

Freddy Krueger
1 Big Boy Situp:  4 Freddy Mercuries (4-counted) ratio
We went up to 5:20 (AWFUL idea)

LBCs X 20
Rosalita’s X 10
Protractor down and to the sides
Backwards Crunches X 10
Russian Twists X 10 (SLOW count)

Naked Moleskin
– Drifter 6K; make sure to use promo code F3 for $10 off
– Convergence on 23rd at Star Command
– Prayers for Squintz who had his truck broken in to.  Assortment of stuff stolen, but more terrifyingly, a pistol was taken.  Pray it doesn’t get in the hands of someone who shouldn’t have it
– Prayers for YHC and Peace with work during a time when there is discouragement


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