AO: Warning Track
QiC: Jaywalk
Pax Count: 12
Pax List: Barbara, Boo, Chowda, Cotter Pin, Dow, Jaywalk, Red Tape, Sewage, Smokey, Suit, Tommy Boy
FNG Count: 0
Downrange:
Warm up:
SSH – 20
Tin Soldiers – 15
Weed Pickers – 10
Michael Phelps – 10
Indian Run
The Thang:
EMOM – every minute on the minute, with 15 min break between. 5 exercises (so 5 min + 15 sec between, then a lap around the island then the next set of 5 exercises, and so on.
First set (upper body):
1. Blockees
2. Curls
3. Front lateral raises
4. Mericans
5. OH Press
Second set (legs):
1. Squats w/ C
2. Calf raises w/ C
3. Bonnie blairs
4. Knees-to-feet (in the grass)
5. Step-ups 1/2 of the time on each leg
Third set (cardio):
1. High knees
2. Side Straddle Hops
3. Side cross-over run back-n-forth
4. Mtn Climbers
5. Get-ups
Fourth set (core):
1. Big boy sit-ups
2. Plank 4-taps
3. Freddie mercuries
4. Leg raises
5. LBCs
CoT:
Folks traveling. Smokey’s wife recovering from surgery. Praise for Lil Sebastian’s baby being born. Suit’s son, Ethan – switching schools again.
Naked Man Moleskin:
Smokey’s fuse has burnt out, concerning Jaywalk’s boy band guilty pleasure.