AO: Warning Track
QiC: Biscuit
Pax Count: 14
Pax List: Barbara, Biscuit, bluegrass, Boo, Floppy Disk, Mr. Hankey, Neon, Potato Head, Sebastian, Smokey, Splat, Suit, Tadpole, Tommy Boy
FNG Count: 0
Downrange:
Warm up:
SSH
Tin Soldier
DQ
Good mornings
Apollo Ono
Arm Circles
Michael Phelps
Jog around the horn nobody passes me
The Thang:
2 Lines: one 80lb sandbag for each line
Line 1 leader: 5 Squats (10 Squats second time through)
Line 2 leader: 5 Lunges per leg
Once person 1 completes, pass bag to person 2, run to back of the OTHER line and work your way up
While awaiting your turn
Line 1: burpee w knee tuck at top
Line 2: Side Straddle Hop
NEXT
7 stations: 30 seconds each, 10 second transition (2 rounds)
OH Press w coupon
Goblet Squat w coupon
Merkins
Deadlift w coupon
Curls w coupon
Calf Raises w coupon
OH Tricep Extensions w coupon
20 American Hammers in cadence
20 Freddie Mercury in cadence
10 Butterfly sit-ups on your own
CoT:
Naked Man Moleskin:
Scientific fact: Apparently time actually slows down when doing weighted lunges.