AO: Shadow
QiC: Purple Cow
Pax Count: 6
Pax List: Fireballs, Manhole, Purple Cow, Seles, Switchboard, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
15 side shuttle hops; 10 Merkins; 10 Mountain Climbers; 10 Don Quixotes
The Thang:
Mosey to Amphitheater
Rockettes and Fire Hydrants: 10 each side x 2, all four count
Mosey back to stairs near field
11s (Squat Jumps at the top of the stairs; Merkins at the bottom)
Single Leg Pistol Squats (10 each leg)
Mosey to Track Field
Bear Crawl –> 10 Supermans (four count)–> Lunges
10 yards of Hamstring Scoops
Building a Doghouse (timed 3 minutes)
Last Man Up Run
15 American Hammers; 15 Dying Cockroach; 15 Turkish Get Ups
Stopped early on the ab exercises due to time
Mosey back to parking lot for CoT
CoT:
Save the date(s): Friday, Jan. 14 – 0545 at #hot_tin_roof ; Friday, Jan. 14 – Time TBD at The Chastain – A 2nd F Lunch; Saturday, Jan. 22, Convergence at #terminus
PurpleCow took us out
Impromptu coffee debrief with Manhole and Switchboard