AO: Shadow
QiC: Dunder
Pax Count: 14
Pax List: BiBo, Big Apple, Billboard, Brass Monkey, Chaingang, Dunder, Flipper, Leon, Mossad, Saltlick, Seles, Sunshine, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
12 count of each for 2 rounds: Side Straddle hop, Hairy Rockettes, Low slow squats, Sud’s Windmills, Low slow merkins, crab taps
alternate high knees, buttkckers, toy soldiers to Austin crosswalk
The Thang:
Partner up: partner 1 Bear crawl while partner 2 does 10 Bonnie Blairs and runs to catch partner one & switch to top of hill; plank for the Six
Mosey to old Austin for Partner workout
Partner exercise #2: From middle of Field Partner 1 runs downhill to fence, Partner 2 runs to opposite far fence when they meet back in the middle they do Partner one of two partner exercises: On even count Partner Merkins high fiving at top of merkin, on odd count Partner Big Boy situps high fiving at top.
Count starts at 26 decrementing by 3 each “lap” when partners meet back in the middle of the field
Back to back partner “wall sits” for the six
Partner exercise #3: Wheelbarrow race from back of field to front of field alternating as necessary.
Mosey back to DNC: Rocky balboas and incline merkins for the Six
Mosey to New Austin Parking lot for Sandbag race
Partner exercise #4: groups of 4 (3 in some cases) while partner 1 advances the sandbag 20 yards, the remaining team members are doing either merkins, hollow holds, or squats sequentially while waiting their turns to advance the sandbags. Round 1: advance sandbag by your choice; Round 2: Sandbag must be advanced on shoulders.
Partner exercise #5: starting at the big wall in the parking lot, Partner 1 upside down balls to wall or heels to wall (your preference) while partner 2 broad jumps 20 yards and races back to tag out. next partner sprints to wher partner ended and broad jumps another 20 yards for total of 80 yards of combined broad jumps.
Partner exercise #6: similar format but Partner 1 starts with Wall sit and partner 2 Bear crawls
Jailbreak to other end of parking lot, return to COT
CoT:
10 merkins OYO for remaining minute
Announcements: Ruck Mar 19 1 PM starting at Mutation Brewery to Iron Hill to Moondogs
Chaingang took us out with thoughtful prayer considering events in Ukraine, pray for our fellow men fighting for their sovereignty and their lives and think about our fortunes.
Naked Man Moleskin:
Kudos to Wreck-it and Mossad who dominated the Wheelbarrow race, they were machines!