AO: Warning Track
QiC: Cotter Pin
Pax Count: 16
Pax List: Barbara, Biscuit, Boo, Cotter Pin, Dow, Jaywalk, Laettner, Paddy, Plucker, Red Tape, Sewage, Smokey, Splat, Suit, Tommy Boy
FNG Count: 0
Downrange: Spooner
Warm up:
30xSSH
15xDon Quixote’s
10xbaby arm circles forward
10xbaby arms circles backward
Tin Soldiers
Mosey around the island
The Thang:
Run 25 yards- 25 merkins
Run Backwards to start line
25 overhead press
Run 50 yards- 25 air squats
Run Backwards to start line
25 overhead press
Run 75 yards- 25 big boi sit-ups with legs out
Run backwards to start line
25 overhead press
Run 100 yards- 100 SSH
Run backwards to start line
25 overhead press
Various Ab exercises as we waited for the pax.
Beat the freeze- 10 overhead claps in the back
Rinse and repeat but with a coupon the whole time, but don’t run backwards with a coupon. That would just be stupid.
Various abs as we waited for the Pax
Circle of Pain: Curls
CoT:
The Q shared the importance of devoting time into todays youth. Make time if we can!
Many babies on the way.
Matt (don’t know last name) is family, of a friend, to Cotter Pin. Matt has stomach cancer- 8-12 months to live. Has a pregnant wife and 6 other children. Has served our country as Special Forces officer.
The Alexander family. Brian (the dad) has cancer. Treatable.
Biscuit is getting married.
Naked Man Moleskin:
Jaywalk wore a nice V-neck today. Thank you Jaywalk.
Smokey only yelled at me once. I’ll be fine.