AO: Wildcat
QiC: Dubya
Pax Count: 10
Pax List: Big Apple, Chaingang, Dubya, DYN-O-MITE!, Fireballs, Gold Bond, Manhole, Radar, Snake Oil, Wreck-It Ralph
FNG Count: 0
Downrange:
Ten showed up after the UGA blowout win (e.g., they got to get in bed at halftime) on a cool morning.
Warmup
- SSH x 20 IC
- Toy Solider x 15 IC
- Imperial Walker x 15 IC
- Cotton Picker x 10 IC
- Low Slow Squat x 10 IC
The Thang
Mosey to the track
Start the following circuit:
- Run 1 lap (400M)
- 15 Toyotas
- 15 Merkins
- 15 Big Boy situps
- Rinse and repeat x5 (since it is January 10th)
- Extra laps by several for the six
Don’t drop the coupons – 3 rounds of 8 exercises, 30 seconds each, no break. Tabata timer set on phone to provide the ques.
Coupon Curls (30 sec)
Coupon Front Squats (30 sec)
Coupon Overhead Hold Walk (30 sec)
Coupon Overhead Press (30 sec)
Coupon Right Oblique Dips (30 sec)
Coupon Left Oblique Dips (30 sec)
Coupon Bent-Over Rows (30 sec)
Coupon Front Rack Lunges (30 sec)
Stow blocks. Sprint back up to the COT.
DYN-O-MITE! took us out. Track was slick this am with frozen dew on the rubber surface. Thankfully all the PAX stayed upright. Also exciting to have a local celebrity in our presence today – Nantan Manhole.