AO: Patriot
QiC: Diablo
Pax Count: 7
Pax List: BiBo, Billboard, Diablo, Fireballs, Leon, Seles, Suds
FNG Count: 0
Downrange:
Music Theme – 50’s Rock & Roll
Warm up: Yoga – 3 Ashtanga Sun Salutations
Mosey to pull-up jungle
The Thang: “Tens”
2 Alternating exercises, on your own
- Pullups – 5, 4, 3, 2, 1
- Military Merkins – 5, 6, 7, 8, 9
- 50 sumo squats – on my “down”
- 5 more pullups
Mosey to “dark curve parking lot” on way to soccer fields
Thang 2 – 4×4’s
Each individual exercise consists of 4 single-count mountain climbers, 4 military merkins, then hop up like a burpee.
Do 4 of those and run a lap around the parking lot. That’s 1 “circuit”
Do 4 circuits.
Thang 3 – Modified Tabata (legs)
40 sec on / 20 sec off
- Tick Tocks (rt leg fwd and back)
- Side lunge (rt leg only)
- Curtsey Lunge (rt leg forward)
- Tick Tocks (left leg fwd and back)
- Side lunge (left leg only)
- Curtsey Lunge (left leg forward)
Mosey back to COT
Mary
Heels to Heaven (14), Oompa Loompa (14), Abrinome (15 sec alternating each side for 1 min total)
CoT: Leon took us out.
Don’t forget “White Elephant” Saturday night!