AO: Wildcat
QiC: Manhole
Pax Count: 10
Pax List: Big Apple, Billboard, Dubya, Elle Woods, Manhole, Novocaine, Saltlick, Scout, Suds, Wreck-It Ralph
FNG Count: 1
Downrange: N/A
With the rains and winds still a day away, 10 of us gathered in the gloom at wildcat before dawn to put on some work.
Warm up: All IC and X15
- SSH
- Imperial Walkers
- Toy Soldiers
- Abe Vigoda
- Stone mountains
Mosey down the dirt road and on to the football field
The Thang:
1st and 10
100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
half lap mosey
MARY (all IC AND x15)
- X-factors
- Rosalita
- Lolalita
- 6 Count leg raises
- Obliques (left and right)
7 of Diamonds
Performed on a large diamond (i.e. a square); we use the outside of a baseball field, but any large area will work. For the first round, do 7 reps of an exercise (Merkins) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 squats at each of the 4 corners. Round 3, 21 SSH at each of the 4 corners. Round 4, 28 LBCs at each of the 4 corners.
mosey to the stairs for calf raises
CoT:
Saltlick took us out.
Naked Man Moleskin:
reminder that Q source is happening every Thursday 20 minutes after the end of the wildcat beat down at Panera. 635 start. Led by GreenBean.
The FNG today was Greg Bianchi, EH’d by manhole.