AO: Warning Track
QiC: Chowda
Pax Count: 14
Pax List: Barbara, Boo, Cha Ching, Chowda, Dow, Jaywalk, Neon, Paddy, Red Tape, Sewage, Smokey, Spam, Tommy Boy, Unleaded
FNG Count: 0
Downrange:
Warm up:
In Cadence: SSH’s, Weed Pickers, Tin soldiers, Arm Circles
Mosey around the island
The Thang:
Dora stype beat down:
Dora Pacesetter– Bear Crawl Merkins 50 yds, run to end of field (100 yd line) and back to your partner (distance decreases as you and your partner advance)
0 Yard line: Coupon Lateral Raises (225)
Cone 1: Mtn Climbers (250 each leg)
Cone 2: 4-tap plank (275) Got only this far in 45 mins
Cone 3: V-ups (250)
Cone 4: Squat Thrusters (225)
“Buy-in” before moving to a new exercise – rifle carry to 0 Yard Line and Coupon Lunge to next Cone (No Rifle carry from 0 Yard Line to Cone 1: just coupon lunge)
Held plank at the last 2 minutes until the very last runner came in. Someone said all were in when there was one more still out on the run (so we did CoP)
Ended with one round of Circle of Pain: 5 coupon curls
CoT:
- Chowda’s sister in-law is having pregnancy complications (possible Edwards Syndrome)
- Week 5 IPC make ups at Tolleson this Friday
- Saturday Beatdown at Tolleson ( 6:30am)
- Monday is Madhouse at Taylor Brawner Park