AO: Warning Track
QiC: Biscuit
Pax Count: 16
Pax List: Barbara, Biscuit, Boo, Chowda, Cotter Pin, Flatbed, Jaywalk, Mr. Hankey, Paddy, Plucker, Potato Head, Red Tape, Smokey, Spam, Sunshine, Tommy Boy
FNG Count: 1
Downrange:
Warm up:
Side straddle hop
Weed Pickers
Don Quixote
Butt Kickers
One Leg Quad Stretch
Michael Phelps
400m Run
The Thang:
(5 stations, #5 is the pacer, rotate to next number when he returns)
Round 1 – 12 minutes
1 – Pullover Kickouts
2 – Hand Release Merkins w/Angel at the bottom
3 – Burpees
4 – Single Leg Squat, tap the ground with hand, leg raise at the top
5 – 150m(ish) run
Round 2 – 15 minutes
1 – American Hammers
2 – Squat Thrusters
3 – Burpees
4 – Dips
5 – Murder Bunny (about 15-20 yards out, 15-20 yards back)
Circle of Pain (COP):
10 Curls, Hold Coupon at 90 degrees
CoT:
Prayers for babies on the way
Prayers for those laid off/looking for work (those we know as well as those impacted by recent corporate layoffs)
Naked Man Moleskin:
If you happen to be an FNG who has to disappear to poop midway through the workout, there’s a decent chance your F3 name will be poop related.