- Workout Date - 04/04/2015
- Q In Charge - Mab Mab
- The PAX - Scuba Steve, Grim Reaper, Hard Hat, Mab Mab (YHC)
- AO -
4 PAX showed up to play at Dawn Patrol this morning. YHC had some toys in tow- fire hoses, perfect push-ups, 25 lb dumbells, and a jump rope…Here’s the run down.
Conditions- 62 degrees, cloudy, but perfect
Warm Up:
25 SSH IC
20 Plank Jacks IC
20 Russian Twist IC
Main Thang:
Jump the river…River of Burpees that is.
Set the fire hoses parallel to each other 3 feet apart, (this is the river). Run a loop and sprint towards river and leap over it. Once you clear the river the last 2 PAX move the river 1 foot wider apart. If you fall in the river it’s 25 Burpees, 20 Merkins, then 20 Diamond Merkins.
T-Claps to Grim Reaper for jumping I believe 10 feet. Boom. Because of his accomplishments no Merkins for him.
Line up for Mighty Duck.
Put the fire hose in a V, one PAX puts hose around waist and pulls against other PAX as they create resistance on each side of the V. 20 seconds of pulling per PAX and had to repeat x3.
Take hoses down to the Pond.
Set up 4 Stations:
Rope Whips
Perfect Push-ups
Dumbell Curls
Jump Rope
Perform AMRAP in 2 min at a station- run a lap around Pond- then slide to your left to the next station until each PAX has completed 2 min at every station.
Head back to the field with the hoses. Hoses are laid parallel to each other 20 yards apart.
Starting on one hose:
Bear crawl across field, 20 Fairy Jacks then sprint back to beginning- 20 merkins
Crab walk across field, 20 Plank Jacks then sprint back to beginning- 20 merkins
Gorilla walk across field, 20 Dead Cockroach then sprint to beginning- 20 merkins
Lunge Walk across field- 20 SSH then sprint to beginning- 20 merkins
Broad Jump across field- 20 LBC then sprint to beginning- 20 merkins
Roll the hoses then top of the hill for Mary.
3 MOM:
20 Mountain Climbers I
10 Oblique Crunches each side IC
20 Leg Throws OYO
The End.
COT:
Mud Run next Saturday- Super Bowl has arrived.
Jackalope is May 16th. Sign up.
Check email for other annoucements.
BOM
Thanks to the PAX for busting it this mornign. Well done. Always a pleasure to work out with you men. Happy Easter as we remember HIs ultimate sacrifice and then His defeat of death.
Mab Mab