AO: Shadow
QiC: Diablo
Pax Count: 7
Pax List: Buford, Diablo, Fireballs, Manhole, Seles, Suds
FNG Count: 0
Downrange: Oars
Warm up: SSH, Suds Windmill, Imperial Walker, Mountain Climbers, Shoulder Tap (12 count IC). Slow Squat Rock, Runner’s Stretch
Mosey to East Field
The Thang: 4x4x4x4
Go down to Burpee and do 4 merkins, then 4 mountain climbers. That equals “1”.
Do 4 of those, then run around the field back to the starting point. Repeat 3 times for talal of 4 sets.
Mosey to Jungle Gym
The Thang 2: EMOM 5 x 10 x 15
5 pull ups, 10 merkins, 15 air squats every minute on the minute for 10 minutes.
Then we did one more circuit for the Marine Corps!
Mosey to baseball field
The Thang 3: Running the bases
Single file Cherokee Run around the bases. The lead man goes to the pitcher’s mound and does 5 burpees, then joins the back of the line. The front man goes to pitcher’s mound and does 5 burpees. Rotate through so everyone gets a turn doing burpees.
Mary: Plank series
J-lo, Floyd Mayweather (circle in a 360), Plank leg lift (circle in a 360), Newton’s cradle (circle in a 360)
CoT: Don’t forget upcoming all-regions beat down on Saturday, January 22 at Piedmont Park (7am??)
Manhole took us out. He’s back from Puerto Rico!