AO: Warning Track
QiC: Tadpole
Pax Count: 10
Pax List: Apron, Boo, Cotter Pin, Mr. Hankey, Smokey, Suit, Tadpole, Tommy Boy, Unleaded, Windup
FNG Count: 0
Downrange:
Warm up:
– 15 Side Shuttle Hop IC
– 15 Weed Pickers IC
– 10 Don Quixotes
– 10 Tin Soldiers IC
– 10 Circles IC
– 10 Michael Phelps IC
The Thang:
AMRAP: 42 min timer
Lap around the horn, stop at each cone. 8 reps with everything
Lap 1:
* Red Cone -> Burpees
* Yellow Cone -> Big Boys
Lap 2:
* Red Cone -> Bonnie Blair’s
* Yellow Cone -> LBCs
Lap 3:
* Red Cone -> Squats
* Yellow Cone -> American Hammers
Lap 4:
* Red Cone -> Burpees
* Yellow Cone -> Mountain Climbers
After each lap…
– 10 Merkins
– 10 Dips w/ Coupon
– 10 Curls w/ Coupon
– 10 OH Press w/ Coupon
– 10 Rows w/ Coupon
Finished with a circle of everyone doing a hollow hold with the coupon, and taking turns doing 10 merkins.
CoT:
– Prayers for Tommy Boy traveling to Destin
– Prayers for Wind-Up in his sleepover camp