AO: Warning Track
QiC: Chowda
Pax Count: 9
Pax List: AirSwat, Biscuit, Boo, Chowda, Cotter Pin, Dow, Splat, Sunshine, Tommy Boy
FNG Count: 0
Downrange:
Warm up:
Side-Strattle hops, Mosey to the stop sign and back, weed pickers, tin soldiers, Arm circles.
The Thang:
Catch the line– jogging in one line around half of the soccer field. The first person in line has to sprint ahead around the field’s outline to catch the back of the line as it jogs.
3 cone Intervals: Split into the right and left sides.
- Left Side
- Starting line exercise then Bear crawl to first cone and Crawl bear back to starting line. Then starting line exercise
- Murder bunny to second cone and back to starting line. Starting line exercise
- Rifle carry (coupon) to third cone and back to starting line.
- Then run the long way around half the field to get to the right side.
- Right side
- Starting line exercise then Crab walk to first cone and back to starting line. Then starting line exercise.
- Lunge w/ coupon or lunge with knees touching the ground to the second cone and back to the starting line. Then Starting line exercise.
- Side steps to third cone alternating sides and back to starting line. Then run the long way around half the field to get to the Left side and begin the next starting line exercise.
- Starting line Exercises: 3 sets (one set per cone interval)
Right side: Left Side:
A) 25 Lateral Raises w/ coupon ( 75 total) A) 50 Mountain Climbers single count (150 total)
B) 25 American Hammers or 50 hammers w/out cpn B) 25 Boxcutters 4 count cadence (75 total)
Total( 75 AH’s or 150 H’s)
C) 50 Pickle points w/ cpn (150 total) C) 25 V-ups ( 75 total)
Last few minutes Circle up: Double shoulder taps in cadence
CoT: Everyone was hurting today. Maybe two of us got to the third starting line exercise. The guys agreed this was a tough beatdown.