AO: Warning Track
QiC: Jaywalk
Pax Count: 16
Pax List: Barbara, Biscuit, Boo, Chowda, Cotter Pin, Dow, Jaywalk, Neon, Paddy, Red Tape, Smokey, Suit, Sunshine, Tadpole, Tommy Boy, Windup
FNG Count: 0
Downrange:
Warm up: SSH (15), DQ (10), Tin Soldiers (10), Bear Hugs (10) – all in cadence.
The Thang:
5 exercises, ending with jump-roping, then a trip to the lightpole (25-30 yds away and back), carrying coupon. Start with 10 reps of each exercise (exception: jump rope – always 50 reps), and increase by increments of 5 reps each round. Example round below:
10 Curls
10 Squat Thrusters
10 Merkins
10 Dips
10 Around-the-world
50 Jump Rope
Farmers carry to light pole (25-30 yds); rifle carry back to circle.
Repeat the above, but now 15 reps, and so on up to 25 reps, then work your way back down to 10.
In the last 5 minutes, we did a circle of pain. Flutter kicks for about 4.5 minutes, to the song “Blue Da Ba Dee by Eiffel 65.” Every time the word “blue” is mentioned, do a big boy sit-up. Otherwise, always flutter kicks.
CoT:
Suit and fam traveling. Prayers for all affected by the hurricane in south Florida and other affected areas. First Tuesday beer K on 10/4. New AO trial run on Wednesday by the fire department on Spring road.