AO: Warning Track
QiC: Sewage
Pax Count: 8
Pax List: Boo, Buzzard, Cotter Pin, Hawkeye, Laettner, Paddy, Sewage, Smokey
FNG Count: 0
Downrange:
Warm up:
10 SSH (IC), 30 high knees (OYO), 10 weed pickers (IC), 10 Tin Soldiers (IC), stretch of your choice, mosey around the horn (0.25 miles)
The Thang:
Our island is a triangle. We did exercises at each corner.
1st set – lunge to 1st corner, do 15 burpees at the corner, lunge to next corner, do 15 burpees at the corner, lunge to 3rd corner, do 15 burpees at the corner.
2nd set – zombie walk (hold coupon outstretched in front of you while you walk between the corners) to 1st corner, 15 diamond merkins, 15 wide merkins, 15 regular merkins, zombie walk to 2nd corner, 15 diamond merkins, 15 wide merkins, 15 regular merkins, zombie walk to 3rd corner, 15 diamond merkins, 15 wide merkins, 15 regular merkins.
3rd set – curls with coupon as walk to 1st corner, 10 broad jumps, 30 second tree hugger, curls with coupon as walk to 2nd corner, 10 broad jumps, 30 second tree hugger, curls with coupon as walk to 3rd corner, 10 broad jumps, 30 second tree hugger.
End with 5 minutes of abs – circle of pain – each PAX calls out an exercise and # of reps.
CoT:
Prayer and encouraged each PAX to sign up for one Q per month and we would have all Q’s covered.