AO: Warning Track
QiC: Smalls
Pax Count: 14
Pax List: Boo, Cotter Pin, Dow, Fiddler, Flathead, Jaywalk, Pretty Boy, Sebastian, Smalls, Smokey, Stovetop, Sunshine, Tommy Boy, Trinket
FNG Count: 1
Downrange:
Warm up:
SSH, Mountain Climbers, Hillbillies, Merkins, arm circles
The Thang:
You don’t want to mess with Smokey. He looks friendly, but I hear he’s got a mean streak. I know Smokey likes 0.0, therefore so do I.
Climb up the ladder 1 rung at a time (start with 5 , then 5 and 10, then 5 and 10 and 15, …)
- 5 Merkins with one hand on the coupon (L and R count as one rep)
- 10 Curls
- 15 Rows
- 20 Weighted Squats
- 25 Overhead Press
- 30 Dead Lifts
- 35 flutter kicks with coupon overhead (4 count)
We got to the top of the ladder and came down a rung because you don’t stand on top of the ladder.
Round 2:
Move to the Grass for 3 man grinder: Station 1 – JLos, Station 2 – Side Lunges, travel between = duck walk.
Finish up with a Bear crawl relay
CoT:
Pray for Trinket, who’s been battling recently, and Smokey with upcoming business trip.
Welcome FNG Fiddler – Minor celebrity who was on America’s got Talent with a bluegrass band 10 years ago: America’s Got Talent – The Fiddleheads – Audition – Season 6 – YouTube.
I hear rumblings of a possible new AO.