AO: Warning Track
QiC: Tadpole
Pax Count: 16
Pax List: Apron, Biscuit, bluegrass, Boo, Cotter Pin, Dow, Joystick, Mr. Hankey, Neon, O’Doul’s, Potato Head, Sebastian, Slippin’ Jimmy, Sunshine, Tadpole, Tommy Boy
FNG Count: 0
Downrange: Bluegrass (Birmingham)
Warm up:
- 15 Side Shuttle Hop IC
- 10 Weed Pickers IC
- 10 Don Quixotes
- 10 Tin Soldiers IC
- 10 Circles IC
- 10 Michael Phelps IC
- Stretch on your own
- Mosey around the island
The Thang:
30-min AMRAP; choose your own adventure
Option 1: Bodyweight (-10 reps each round)
- 20 Burpees
- 50 Jump Squats
- 50 Merkins
- 50 LBCs
- 50 Dips
- 50 Step Ups (hard count)
- Lap around the horn
OR
Option 2: Block (-5 reps each round)
- 13 Blockees
- 25 Squats w/ Coupon
- 25 Merkins w/ Coupon
- 25 LBCs w/ Coupon
- 25 Reverse Curls w/ Coupon
- 25 Lateral Lunges w/ Coupon
- Lap around island w/ coupon
Finisher: Hold low plank and switch to side plank each song change
CoT:
- Prayers for Maui