AO: Warning Track
QiC: Smokey
Pax Count: 13
Pax List: Biscuit, Boo, Chowda, Cotter Pin, Dow, Jaywalk, Pawn, Sebastian, Smokey, Suit, Tommy Boy
FNG Count: 1
Downrange: FNG- Schoolyard, Suit’s #2- Windup
Warm up:
SSH, Copperhead Squats, Merkins, Don Quixotes
The Thang:
Set the timer for 2 minute EMOM -50 yd run. Exercises to be done are:
• 50 Kraken Burpees (3 hand release merkins to a burpee = 1)
• 400m run
• 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
• 800m run
• 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
• 1200m run
Finish up the hour with
50 merkins
100 OH Claps
CoT:
Praise Report- Dow’s father-in-law’s surgery
Prayers – Chowda’s wife’s work travels, Suit’s difficult season at work, Biscuit’s headaches