AO: Warning Track
QiC: Chowda
Pax Count: 8
Pax List: Chowda, Cotter Pin, Dow, Jaywalk, Sewage, Smokey, Sunshine, Tadpole
FNG Count: 0
Downrange:
Warm up:
SSHs, toy soldiers, weed picker, arm circles (forward and reverse) – all in cadence
Mosey
The Thang:
Tabata style work out: 1:20 work, 20 second rest each exercise
-Set 1:
- Squats: no coupon and then with coupon
- Overhead press with coupon
- Arm curls with coupon
- High knees
-Set 2:
- single leg lunges without coupon (switch legs halfway through)
- single leg lunges with coupon (switch legs halfway through)
- Box Cutters
- Merkins: narriw grip then switch to wide grip on coupon halfway through
- Pickle points with coupon and then without coupon
-Set 3:
- Step ups switch legs halfway through
- Mike Tysons
- over head claps
- Big boy sit ups
- 4 tap plank position
CoT:
Chowda’s wife : travel and pregnancy glucose levels
Cotter’s: friend josh
Uni. of VA shooting
Naked Man Moleskin:
Chowda got distracted and forgot to switch legs on the lunges and had to make them up.