AO: Shadow
QiC: Switchboard
Pax Count: 7
Pax List: BiBo, Diablo, Dubya, Fireballs, Meat Wagon, Mulch Man, Switchboard
FNG Count: 0
Downrange:
PAX worked hard today. Nice job!
Warm up:
All in cadence x20
SSH
Imp walker
Low slow squat
Merkin
The Thang:
Jog around the trail and over to the field near the entrance and playgrounds for some Dora (100 merkin, 200 big boy situps, 300 air squats) split between partners. Once PAX were partnered up work began. This Dora was like every other which includes one partner doing exercise while the other runs approx 100yds only this time we did big boy situps instead of LBCs. All PAX completed at about the same time.
Next, we moved to our six for some 6mins of Mary. All exercises in cadence x20:
LBC
Oblique R/L + flapjack
High Dolly
Low Dolly
American Hammer
Jog back down to the sidewalk to the ball fields for some 11s of dips/step ups. PAX find a wall or bench to perform them.
Return back to COT stairs for some calf raises x20 in cadence followed by a round of Grateful Dead to conclude time.
CoT:
Thanks fireball for the prayer – asking the Lord to help us be better men, father’s, and husband’s. Amen!
Naked Man Moleskin:
Your YHC was running late this am and consequently didn’t have much of a plan but the Pax hung in there and supported me anyway. I appreciate it.