AO: Shadow
QiC: Dubya
Pax Count: 18
Pax List: Chaingang, Curveball, Ditka, Dribble, Dubya, Dunder, Fireballs, Hen House, Meat Wagon, Mulligan, Radar, Saltlick, SharkTank, Snake Oil, Switchboard, Team Mom, Trojan, Wreck-It Ralph
FNG Count: 3
Downrange:
Warm-up (something old)
- Side Straddle Hop x 30
- Cotton Picker x 15
- Harry Rockett x 10
The Thang:
Remain in the warm-up circle, but the warm-up is over! IC exercises, rinse and repeat 3x (something new)
- Merkin x 10
- Prisoner Squat x 15
- Mountain Climber x 20
- Dry Dock Crab x 10
Mosey to Cherokee run start at corner of Vermack and Womack. Split into three groups and commence Cherokee run to Saint Luke’s parking lot (something old)
Various exercises while waiting for the six including IC prisoner squats.
“Modified Saint Luke’s Crowd Pleaser” in the parking lot off Vermack (something new)
- 1 burpee
- Bear crawl ~30 yards to cone
- 5 Turkish Getups
- Crab walk ~30 yards to light pole
- 5 burpees
- Rinse and repeat until you flip the burpees on each end (one becomes five, five becomes one) 5 Turkish Getups every time you pass the cone, alternating bear crawl and crab walk
Mosey back to the benches at north end of the school (something old)
- 15 dips IC
- 10 Monkey Humpers IC
- Rinse and repeat
COT:
Three FNGs today. Welcome to Mulligan (Team Mom), Ditka (Switchboard), and Trojan (found us on the website / brother-in-law in Charlotte. Happy to have you all with us!
Somebody took us out, I was completely gassed and don’t remember…
Mosey to the COT