AO: The Beach
QiC: Soft Hands
Pax Count: 4
Pax List: Bubbles, Bumble, Pappy, Soft Hands
FNG Count: 0
Downrange:
Warm up:
soft hands got to the beach 10 minutes early to measure out 400m – it is 1.5 laps around the track.
1 mile = 6 laps
The Thang:
DEATH BY SKINNY RUNNER
100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run
CoT:
the team all finished !