AO: Shadow
QiC: Dialup
Pax Count: 8
Pax List: BiBo, Diablo, Fireballs, Fugitive, HVAC, Manhole, Novocaine, Scout
FNG Count: 0
Downrange:
Warm up: Tribute to the Eagles (playlist for the morning)
The “Shaq”, Imperial Walker, Low Slow Squat, Mountain Climbers (all 12x)
Upward Dog, Downward dog, Runner stretch
Mosey to the Amphitheater
The Thang #1: “Seven” app with Sgt Hulka “Drill Instructor” Voice
The PAX Did a seven minute Tabata series using the app “7”. (12 exercises, 30 seconds each with 10 seconds in-between as a break: SSH, merkins, dips, plank, etc.)
The Thang #2: Chest Day!
Round 1: Werkins, Merkins, Diamond Merkins, Derkins (15 count each, OYO)
25 Big Boy Situps
Mosey to long grass field
Round 2: Werkins, Merkins, Diamond Merkins, Hindu/Pike Press (15 count each, OYO)
25 Big Boy Situps
Mosey to Big Pavilion
Round 3: Werkins, Merkins, Diamond Merkins, Incline Merkins (15 count each, OYO)
25 Big Boy Situps
Round 4: Werkins, Merkins, Diamond Merkins, Push-up with Rotation (15 count each, OYO)
25 Big Boy Situps
10 Merkins – so we could hit 250 Merkins on the day (and 100 situps)
CoT: If there is interest in going up to F3 Cherokee for a downrange workout, please contact me (Diablo). They have 50+ AOs up there!
Novocaine took us out.