AO: Terminus
QiC: Smalls
Pax Count: 9
Pax List: Buttercup, Gates, Gronkins, Gump, Lunch Duty, Reggie, Smalls, TBR, Tofu
FNG Count: 0
Downrange:
Warm up:
SSH… and some other things I made up on the spot.
The Thang:
Mosey to the Active Oval with a couple stops for jump squats. Moseying involved taking turns carrying a couple toys (a ruck and a 30 pound plate).
We stopped at the exercise equipment on the south side of the oval, and the pax ran a 1/4 lap loop while I unpacked the new pull up assist/resistance bands I got and some jump ropes.
We ran through a circuit with these exercises for 1 minute each:
- Pull Ups – assistance band options available
- Chest Press (large band)
- Bear Crawl + crawl bear
- Side Squat Walk
- Ruck plate swings
- Jump Rope station 1
- Jump rope station 2
- Butterfly Sit-ups
With the 1 minute exercise and 15 sec of transition, we were already starting at 6:03 at completion of round 1, so we ran a half lap, came back to pack up and head back to the start
At the flag, finish up with some leg raises and oblique crunches
CoT:
TaPs for Gronkins grandparents, and for fartsackers who we missed this morning
Naked Man Moleskin:
Moseying with a ruck and/or plate is much slower.