AO: Warning Track
QiC: Weber
Pax Count: 10
Pax List: Biscuit, Buzzard, Dow, Kondo, Suit, Tebow, Tommy Boy, Weber, Toby
FNG Count: 0
Downrange: Spam
Warm up:
Side Straddle Hops, Don Quixotes, Baby Arm Circles
The Thang:
Rainy Hill Repeats:
- 25 reps of exercise at start point
- Run up to the top of the upper parking lot
- 25 reps of exercise at the top
- Run down the hill
- Continuous exercise until 6 is in for each round; then move to next round
- *If exercise calls for Coupon, run w/ Coupon up and down the hill
Bottom & Top exercises:
- Squats w/ Coupon
- Merkins
- Rows w/ Coupon
- Burpees
- Overhead Press w/ Coupon
Continuous exercise until 6s are in:
- Al Gore
- High Plank
- Inverted High Plank
- SSHs
- Overhead Hold w/ Coupon, bent elbows
Part Two: Pair Up
One runs a short loop while other does exercise continuously; both partners complete each exercise
- BBSs
- Mtn Climbers
CoT:
Praise for Tebow’s Dad – tumor was not cancerous; prayer for Tommy Boy’s job search; prayer for family in Macon who lost loved ones in a fire; prayer for RIP and Playdough who just lost their Mother/Grandmother; prayer for Weber’s son who has a stomach bug (he’s fine now).