AO: Warning Track
QiC: Chowda
Pax Count: 5
Pax List: Boo, Chowda, Smokey, Stovetop, Tommy Boy
FNG Count: 0
Downrange:
Warm up:
SSH’s, Tin Soldiers, weed pickers, arm circles, Michael Phelps ( all in Cadence)
Mosey around the Island
The Thang:
Everyone stayed in a circle
1 Pax starts with pace setter and then it moves around the circle upon completion. Pace setter goes through out the duration of the beatdown. While Pax is working the pace setter everyone else is doing 25 sets of each of the below exercises and repeat.
sets of 25 each:
Thrusters with coupon
Kettle Bell swings with coupon
Merkins
Low plank side punches (HC)
V-ups
Lunges with coupon (HC)
pickle pointers with coupon
4-tap plank
Pace Setter : 25 reps with a 5 lb jump rope then murder bunny to the fence and back ( about 25 ft)
Last few minutes: COP with planked coupon slides
CoT:
Boo’s son
Smokey’s son