AO: Warning Track
QiC: Jaywalk
Pax Count: 11
Pax List: Birdie, Boo, Cotter Pin, Dow, Jaywalk, Smokey, Splat, Suit, Sunshine, Unleaded, Windup
FNG Count: 0
Downrange:
Warm up:
SSH, Weed Pickers, Tin Soldiers, Arm Circles, lap around the island
The Thang:
3 rounds of 4 exercises at 15 reps each, x2 with a run in the middle.
Round 1:
15 burpees, 15 coupon swings, 15 merkins, 15 squat thrusters
Run around island + to the road (McCauley) & back, then repeat the exercises & run. Do ab workouts on your own until the six are in.
Round 2:
15 box jumps, 15 dips, 15 chin-ups, 15 step-ups (the hard way)
Run part of the horn lap – go towards the steep hill, climb it, turn around and come back. Repeat the above + the run. Do abs on your own.
Round 3:
Crawl bear 15 yds out & back, Rifle carry out & back, murder bunnies out & back, then 15 blockees.
Run around the baseball diamond, and repeat the above. Then do abs until six are in.
At the end, did a balance mortality test, introduced to us by Smokey.
CoT:
Job interviews for Sunshine, expectant mommas.