AO: Warning Track
QiC: Chowda
Pax Count: 10
Pax List: Boo, Chowda, Jaywalk, Smokey, Splat, Suit, Tadpole, Unleaded, Who Dat, Windup
FNG Count: 0
Downrange:
Warm up:
SSH’s , Tin Soliders, Weed Pickers, Don Quixotes, Arm Circles (In cadence)
Mosey around the island
The Thang:
The Buffet: Choose you own Beat Down style!
Pax Partner up and choose cones numbered between 1-7. Each cone has three exercises on them, and the Pax partners can do any combination of the exercises to meet the Rep count total per cone. The Partnered Pax members start at the cone number they mentioned/ get handed post Warm-a-rama. The rep count per cone between the Pax partners is 304(152 reps per person). After each Cone Rep completion, the Pax partners run around the Island together and move to the next cone station. And then Repeat.
Cone 1: 304 Reps
Tire Flip
Decline Merkins
Shoulder Tap (Hard Count)
After Reps: Run
Cone 2: 304 Reps
Crab Cakes (Hard Count)
In & Outs Low Plank
Pickle Pointers with Coupon
After Reps: Run
Cone 3: 304 Reps
5 Lb. Jump Rope
Calf Raises (w/ coupon)
Mountain climbers (Hard Count)
After Reps: Run
Cone 4: 304 Reps
Shoulder Shrugs (w/ 2 coupons)
Bonnie Blairs (Hard Count)
1 1/2 Squats (w/ coupon)
After Reps: Run
Cone 5: 304 Reps
Narrow Grip Press (w/ coupon)
Burpees
Arm Curls (w/ coupon)
After Reps: Run
Cone 6: 304 Reps
Diamond/ Narrow Merkins
Low Dolly
LBC’s
After Reps: Run
Cone 7: 304 Reps
Supermans
Wide Merkins
Grave Diggers (single count)
After Reps: Run
CoT:
Smokey’s Wife, Sunshine and QT’s Recovery, Those Traveling
Coffeeteria at Good Kitchen this morning.
Naked Man Moleskin:
Everyone losing count during warm-a-rama when tadpole showed up late and unleaded appearing from the woods while getting called out in cadence fashion. Everyone was chuckling. Great atmosphere this morning laughing and enjoying the beatdown.