AO: Warning Track
QiC: Paddy
Pax Count: 12
Pax List: Biscuit, Boo, Hawkeye, Mr. Hankey, Neon, Paddy, Plucker, Red Tape, Smokey, Spam, Splat, Suit
FNG Count: 0
Downrange:
Warm up:
Side Straddle Hops ic x 20
Don Quioxtes ic x 10
Weed Pickers ic x 10
Copperhead Squats ic x 10
Michael Phelps ic x 10
Side straddle Hops ic x 10
The Thang:
Pyramid # 1 (1 to 8 reps)
-Burpee with 180 jump
-Frog Merkin
-Superman Extension
After 8 reps of each, Bear Crawl 25 yards, followed by 8 Box Jumps on wall, Bear Crawl back 25 yards
Repeat exercises and work down from 8 to 1 rep of each
Pyramid #2 (1 to 8 reps)
-Squat Jumps
-Hand-release Merkins
-Shoulder and Toe Taps
After 8 reps of each, Lunge 25 yards, followed by 8 Box Jumps on wall, Bear Crawl back 25 yards
Repeat exercises and work down from 8 to 1 rep of each
Pyramid # 3 (1 to 8 reps)
-1 legged Deadlift (2 for 1)
-Diamond Merkin
-American Hammer (2 for 1)
CoT:
Prayers for Neon’s job decision
Suit is traveling this week. His son who is working his way back to King Springs