Traveling Meathouse at Dawn Patrol

Preamble:

Pre-blasted the Meathouse format (ruck, coupon, 0.0) format was coming to Dawn Patrol.

Warm-O-Rama:

Weed pickers

Willie Mays Hayes

Windmill

Moroccan Night Club

SSH

The Thang:

Format

• 3 cones out on the field
• Several exercises were listed on each cone
• When PAX get to a cone, they perform the exercises on the cone then go to the next cone
• Completing all 3 cones was 1 round.
• PAX completed 3 rounds per circuit
• Rep count was 10 reps for all exercises

Circuit 1 – Push | Pull | Power

• Cone 1: Coupon Dips, Overhead Press, Incline Merkins
• Cone 2: Lawnmower Rows (L/R), Coupon Curls, Upright Rows
• Cone 3: Burpees, Thrusters, Coupon Swings
• Movement: Rifle Carry

Circuit 2 – Core

• Cone 1: WW2 Sit-Ups
• Cone 2: V-Ups
• Cone 3: Kobe Bryants
• Movement: Mosey

Circuit 3 – Twist | Hold

• Cone 1: Woodchoppers Left, Woodchoppers Right (also called Grave Diggers)
• Cone 2: High Plank hold (15 secs).
• Cone 3: Dead Russians (combo of dead lifts and standing Russian Twists)
• Movement: Bear hug carry

Circuit 4 – Lunge | Jumps

• Cone 1: Bulgarian Split Squats (Both Legs)
• Cone 2: Coupon Step-Ups
• Cone 3: Box Jumps
• Movement: Coupon Walking Lunges between cones
• We skipped Circuit 4 for time.

Circuit 5 – Finisher without Rucks

• Cone 1: Merkins, Superman Merkins, Tuck Jumps
• Cone 2: Heels to Heaven, American Hammers, Kobe Bryants
• Cone 3: Bonnie Blairs, Line Jumps, Side Saddle Hops

COT:

Dueling Second F’s: Mater or Ballboy

Naked-Man Moleskin:

Adding rucks is as just as much of a mental challenge as it is a physical challenge.  I think when we push ourselves at beatdowns, we cultivate an ability to push ourselves in other areas of life.  When we push ourselves for just a few more reps of whatever exercise, we’re not just pushing ourselves physically, we’re strengthening our capacity to do more hard things in other areas of life…whether thats in our marriage, in our parenting, at our jobs, or wherever else we’re depended on.

This format is a great opportunity to continue pushing ourselves mentally just as much as we are pushing ourselves physically.

Always a gift to lead these men.  Looking forward to the next one!