In the hush of dawn, before the sun’s first peek,
We rise with purpose, strength we seek.
The world still sleeps, but our spirit soars,
Embracing the challenge that morning implores.
A long warm-up, slow and steady,
Muscles wake, prepare, get ready.
Burpees start, hearts pound and rise,
With each merkin, the effort intensifies.
Squats come next, firm and low,
Legs burning, feeling the glow.
Jumping jacks, arms spread wide,
A rhythmic dance, a powerful stride.
Back to burpees, relentless and fierce,
Pushing limits, breaking the pierce.
The Indian run, a team in stride,
Together we push, together we glide.
A quick sprint, the final test,
Breathless, striving for our best.
In the early light, the sweat is proof,
Of dedication, of a challenge, of truth.
The morning conquered, the body strong,
A warrior’s heart, where I belong.
With every step, with every beat,
I face the day, invincible, complete.
Long Warm Up: Lots of Flutter Kicks, Stretch right left and then left hold, BBS, Hip Thrusters, Xfactors, Plank – Right/Left, Shoulder taps, Merkins, Carolina Dry Docks, SSH, Tempo Squats, Imperial Walkers, Tappy tap tap & Baby arm circles
The Thang: Mosey over to the roundabout partner up for some speed Dora = Burpees x 50, Merkins x 100 & Squats 200. Indian Run back over to the other roundabout for some SHH educed circle burp for 2 rounds, Dead man Indian run back towards the courts with a jail break at the cross walk. 6:15
COT: Prayer for all us present, down range or injured.