AO: Warning Track
QiC: Neon
Pax Count: 8
Pax List: Biscuit, Boo, Chowda, Jaywalk, Neon, Sebastian, Smokey
FNG Count: 1
Downrange:
Warm up:
Side straddle hops, Don Quixotes, bear hugs
The Thang:
Ladder relay.
All pax line up on 0 yd line.
Coupons on 60 yd line.
Each line has one exercise per set (see below).
Pax begin body weight exercise at 0 yd line.
First pacer runs from 0 to 60 yd, then runs BACKWARDS back to 0.
Pacer tags the next pacer, BOTH run (forwards) to 60 yd line.
First pacer stays at 60yds and starts coupon exercise, new pacer runs backwards to 0 yd line and tags the next pacer, both run to 60 yd, etc. Until all pax are at 60 yds.
When all pax have made it to 60 yds, the first pacer begins the return trips to the 0 yd line and starts body weight exercise (which he did not do since he was 1st pacer).
Set is complete when all pax are back at 0 yds.
Set 1: merkins (0yd line), oblique side bend (60 yd line w coup)
Set 2: big boy situps, lat raises
Set 3: single leg squats, bicep curls
Set 4: leg raise, rows
Finisher: round the world w coupon
CoT:
Lots of 2.0s inbound in winter/late spring. Chowder starting grad school.