Backblast! My Pet Rock

WARMUP:
Mosey to main road beside the pond, then SSH, Seal Jacks, Windmills

THE THANG:
Mosey to rip rap pile. PAX picked a rock, then we did 15 in cadence of each:

- Derkins (feet on rock)
- LBCs (holding rock)
- American Hammers (holding rock)
- Curls with rock

Mosey up base of parking lot hill, then:

- 5 man-makers (modified) with rock - burpee then a squat to overhead press

Mosey to top of the hill, then:

- 5 man-makers (modified) with rock - burpee then a squat to overhead press

Repeat: 5 more at base and 5 more at the top, then return rocks to the pile.

Mosey to roundabout and partner up, then:

- 1 PAX bear crawls the roundabout while partner does Derkins off the wall, then switch.
- 1 PAX lunge walks the roundabout while partner does LBCs, then switch.
- 1 PAX bear crawls the roundabout changing half way to lunge walk, while partner does American Hammers, then switch.

Mosey to pier behind Napa, then:

- Walk the Plank - PAX lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)
- Plank the Walk - PAX reverse lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)

MARY:
Present throughout

ANNOUNCEMENTS:
Dawn Patrol on Tuesdays @ 6:15 am is now a boot camp format and the AO has moved to WEP.

COT:
(With cameo from Spud on IR.) Ongoing interviews, parents health, Luka’s ongoing treatment