AO: Warning Track
QiC: Dow
Pax Count: 19
Pax List: Barbara, Biscuit, Boo, Bumblebee, Chowda, Cotter Pin, Dow, Jaywalk, Paddy, Red Tape, Sebastian, Smokey, Spam, Splat, Suit, Sunshine, Tadpole, Tommy Boy
FNG Count: 0
Downrange: Soul Glow
Warm up:
SSH, Don Q, Bear hugs, Merkins, Tin Soldiers, copper head squats
.25 mile run
The Thang:
Sets of 10, 15, 20
Curls, Merkins, OHP, Swings
At least 2 Laps around island after 20 set (keep running until last person starts)
Sets of 10, 15, 20
Squats, Lunges (single count), calf raises
At least 2 Laps around island after 20 set (keep running until last person starts)
- Sets of 10, 15, 20
Curls, Merkins, OHP, Swings
hold plank after 20
.25 mile run
Sets of 10, 15, 20
LBC, American Hammers, Plank (seconds)
hold plank until time
CoT:
Chowda, Suit, & Paddy requests