Dragons and Humidity
Date: 2025-07-28 AO: base-camp Q: Point Break PAX: Dora, Smash, Mr. Magoo, O’Tannenbaum, geraldo, Limey FNGs: None COUNT: 7 The Thang
Quick lap up and around the bus lot and back to launch for CoP.
· SSH x 15 · Imperial Walkers x 15 · Mountain Climbers x 15 (Gotta save those shoulders) · Runner’s Stretch · LSS x 10
Head down to the track, run a warm up half lap, and circle up in the far end zone. Time to review the Welsh Dragon.
WAVE 1: Welsh Dragon Circuit · LBCs x 25 Civilian Count · WWII Sit Ups x 20 Civilian Count · Supermans x 15 Civilian Count · Then, complete a Welsh Dragon Pyramid to make it to mid-field o 1 Welsh Dragon = 4-step Bear Crawl, 1 Hand-Release Merkin, 1 Plank Jack, 1 Shoulder Tap (each side) o Next WD x 2, 8-step Bear Crawl, 2 HR Merkins, 2 PJs, 2 STs o Then WD x 3, 4, 5… o Increase the ladder each time until you’ve made it all the way to mid-field (Turns out that’s 6) o At mid-field, catch a 10-count breather · Repeat the entire set (LBCs, WWIIs, Supermans, and Welsh Dragons) and finish in the other end zone.
WAVE 2: Rock & Run Now that the shoulders are completely smoked, let’s do some rock work. Mosey over to the rock pile and pick your rock. · Curls, Chest Press, Triceps, Bent-Over Rows all x 10, run down to the baseball fields, 10 supine pull-ups, then run back w/ 10 Calf Raises on the stairs. · Next round x 15 (followed by run, supine pull-ups, and calf raises) · Final round x 20 (followed by run, supine pull-ups, and calf raises)
WAVE 3: Grinders Mosey back to the parking lot for some sprint grinders w/ PAX calling Mary at each end.
Called time and COT.
Quick lap up and around the bus lot and back to launch for CoP.
· SSH x 15 · Imperial Walkers x 15 · Mountain Climbers x 15 (Gotta save those shoulders) · Runner’s Stretch · LSS x 10
Head down to the track, run a warm up half lap, and circle up in the far end zone. Time to review the Welsh Dragon.
WAVE 1: Welsh Dragon Circuit · LBCs x 25 Civilian Count · WWII Sit Ups x 20 Civilian Count · Supermans x 15 Civilian Count · Then, complete a Welsh Dragon Pyramid to make it to mid-field o 1 Welsh Dragon = 4-step Bear Crawl, 1 Hand-Release Merkin, 1 Plank Jack, 1 Shoulder Tap (each side) o Next WD x 2, 8-step Bear Crawl, 2 HR Merkins, 2 PJs, 2 STs o Then WD x 3, 4, 5… o Increase the ladder each time until you’ve made it all the way to mid-field (Turns out that’s 6) o At mid-field, catch a 10-count breather · Repeat the entire set (LBCs, WWIIs, Supermans, and Welsh Dragons) and finish in the other end zone.
WAVE 2: Rock & Run Now that the shoulders are completely smoked, let’s do some rock work. Mosey over to the rock pile and pick your rock. · Curls, Chest Press, Triceps, Bent-Over Rows all x 10, run down to the baseball fields, 10 supine pull-ups, then run back w/ 10 Calf Raises on the stairs. · Next round x 15 (followed by run, supine pull-ups, and calf raises) · Final round x 20 (followed by run, supine pull-ups, and calf raises)
WAVE 3: Grinders Mosey back to the parking lot for some sprint grinders w/ PAX calling Mary at each end.
Called time and COT.
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