AO: Wildcat
QiC: Chaingang
Pax Count: 7
Pax List: Big Apple, Leon, Manhole, Olaf, The Original, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm-O-Rama
– Side straddle hop 20x IC
– high knees curb to curb and back
– wind mill 15x IC
Rinse and Repeat
– 10x Burpees OYO, then 10x Peter Parker Merkins
– 10x Bonnie Blairs IC each leg
Thang 1 – Running
– cherokee run to north entrance to back lot
– 20x peter parker Merkins OYO
– jail break to the dumpsters
– mosey to track
– 20x Burpees OYO
Thang 2 – Track
– Start at benches
– 50x Prisoner squats
– run to opposite corner of track
– 20x Blockees
– run back
– 20x bonnie blairs total 15x/leg
– run back
– 20x squat thrusts with block
– run back
– 20x Peter Parker Merkins
– run back
– 20x kettle bell swings
Thang 3 – Rock Garden
– Mosey to garden
– select coupon rock
– 10x dips with rock IC
– box jumps to top with rock after each set of dips
– Rinse and repeat 2x
COT
– Cherokee Run to COT
– 10x Peter Parker Merkins OYO
– 15x Monkey Humpers, IC
– 1 min Elbow Plank
– Manhole took us out in prayer, including prayi g for Olaf’s frat brother Sal and his family as he fights bile duct cancer