AO: The Pulpit
QiC: Spike
Pax Count: 8
Pax List: Crutch, Ginger Bear, Grahambo, Johnny Football, Lion King, Sgt. Pepper, Spike, Timex
FNG Count: 0
Downrange:
Warm up: 12 each in cadence
SSH
Imperial Walkers
SM Pushups
Windwills
Weed Pickers
The Thang:
Mosey to Wall
11’s with Step Ups and Dips
Mosey to Steps at Sutton
Calf raises, 20 each x 5 types
Mosey to field
Sprint to 20 for 20 merkins
Backwards to goal line
Sprint to 40 for 40 Mountain Climbers
Backwards to goal line
Sprint to other 40 (60 yards) for 60 Monkey Humpers
Backwards to goal line
Sprint to other 20 (80 yards) for 80 SSH
Backwards to goal line
Sprint to other goal line (100 yards) for 100 arm circles
Run to 20 for 20 low dolly
Bear crawl to 30 for 20 high dolly
Bear crawl to 40 for 20 American Hammers
Bear crawl to 50 for 20 Freddie Mercury
Bear crawl to 40 for 20 J Lo
Bear crawl to 30 for 20 Ankle grabbers
Bear crawl to 20 for 20 Big Boy Sit Ups
Run to goal line for 20 V-up, Roll-ups
Mosey to stairs at Sutton
Calf raises, 15 each, 5 types
Mosey to wall
11’s with step ups and derkins
Mosey back to lot