AO: Warning Track
QiC: Tommy Boy
Pax Count: 13
Pax List: Biscuit, Boo, Cha Ching, Chowda, Cotter Pin, Jaywalk, Neon, Paddy, Red Tape, Smokey, Spam, Sunshine, Tommy Boy
FNG Count: 0
Downrange:
Warm up:
20 don Quixote
20 weed pickers
20 ssh
DEATH BY SKINNY RUNNER
100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run
CoT:
prayer for hurricane