AO: Warning Track
QiC: Paddy
Pax Count: 9
Pax List: Boo, Cotter Pin, Hawkeye, Paddy, Plucker, Red Tape, Smokey, Spam, Tommy Boy
FNG Count: 0
Downrange:
Warm up:
SSH IC x 20
Tin Soldiers x 10
Don Quixotes x 10
Michael Phelps x 10
Copperhead Squats x 15
Arm Circles x 10 and reverse
The Thang:
Build Up
Up downs x 10
Merkins x 10
Squat Jumps x 10
Burpee with Merkin to a squat jump x 10
Run the Horn or Rifle Carry/ Lunge around the Island
Curls x 10
Shoulder Press x 10
Deadlift x 10
Deadlift to Curl to Shoulder Press x 10
Run the Horn or Rifle Carry/ Lunge around the Island
CoT:
David A Baum Foundation https://www.davidabaumfoundation.org
Prayers for Eli
pluckers’s son and daycare behavior