Welcome the Welsh Dragon…

Welcome the Welsh Dragon…

Been a while since I had been out to the Basecamp AO, too long, however, when a new AO gets fired up 2 minutes from your house, well, you know how it goes. Regardless, happy to be out in the gloom this morning with the Basecamp faithful. Several requests for no/little running which were summarily dismissed. Horrible disclaimer delivered, and the running began…

The Thang

Quick lap in the bus lot and then over to the Preschool for CoP.

  • SSH x 15
  • Imperial Walkers x 15
  • Mountain Climbers x 15 (Gotta save those shoulders)
  • LSS x 10

Light run down Hwy 51 to Davie Park and line up at the baseline of one end of the soccer field. Now it’s time to introduce the Welsh Dragon.

Starting on the end line of the soccer field

  • LBCs x 25 Civilian Count
  • Big Boi Sit Ups x 25 Civilian Count
  • Supermans x 25 Civilian Count
  • Then, complete a Welsh Dragon Pyramid to make it to mid-field
    • 1 Welsh Dragon = 4-step Bear Crawl, 1 Hand-Release Merkin, 1 Plank Jack, 1 Shoulder Tap (each side)
    • Start with 1 WD, then 2WD, then 3, 4, 5, then back down to 1
    • This will be the mode of transportation to get to mid-field
  • Repeat the entire set to back to the original end line.

Not sure why, or how, but the soccer field seems to be artificially chilled. The ground was freezing as if there was an ice rink hidden underneath. Anyone have any details on this??

Now that the shoulders are completely smoked, let’s do some rock work. Mosey over to the rock pile and pick your rock. Limited selection so the PAX took their time. Maybe they were just recovering from the Welsh Dragons…

  • Curls x 15, run a lap around the small parking lot
  • Overhead Presses x 15, run a lap
  • Triceps x 15, run a lap
  • Next round x 20 (sans laps)
  • Final round x 15 (sans laps)

Mosey back to Launch Point.

Mary until time is called (Flutter, Dollies, Windshield Wipers)

Called time and COT.


  • Colder than expected this morning, thought this was supposed to be Spring?
  • Not a ton of mumblechatter out there this morning aside from the early requests for less running.
  • Hope Abba was able to make it home in time to address that code brown in CoT.
  • Great push by all the PAX this morning. Way to start your week off strong!


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