AO: Warning Track
QiC: Cotter Pin
Pax Count: 17
Pax List: Apron, Barbara, Boo, Cotter Pin, Neon, O’Doul’s, Paddy, Plucker, Smokey, Splat, Suit, Tadpole, Tommy Boy, Weber, Windup
FNG Count: 0
Downrange:
Warm up:
SSH
Tin Soldiers
Don quixotes
Weed Pickers
Baby Arm circles
Run around the island
The Thang:
Dora: Run around the Horn for pacer (1/4 mile)
50 Burpee broad jump
150 Overhead Press
150 Bonnie Blair’s (EZ count)
150 Curls
150 Calf Raises (change stance every 25 reps)
Ab Circuit:
50 LBC’s
100 Freddie mercurys (50 each side)
100 Oblique crunches (50 each side)
CoT:
-Pray for Will
-Shirts are in. PRAISE
-Honor the freedom we have!