AO: Warning Track
QiC: Chowda
Pax Count: 7
Pax List: Boo, Chowda, Dow, Stovetop, Suit, Sunshine, Who Dat
FNG Count: 0
Downrange:
Warm up:
All in Cadence: Side Straddles Hops , Merkins, Flutter Kicks Double Count, Arm circles Forward/Backward, Knoxville Cherry Pickers (Weed Pickers), PHELPS it out !
Mosey round the island
The Thang:“Card’s Run and Repeat”
( In Honor of Cardinal and in Support of His AO)
5 Rep Set: x2
(after first Rep Set hold plank and moment of Silence once the Six catches up)
- Burpees
- Big Boys
- Heels to Heaven
- Run Around the Island
10 Rep Set- x2
- Burpees
- Little Baby Crunches (LBCs)
- Mt. Climbers Hard Count
- Run around the Island
15 Rep Set- x2
- Burpees
- Air Squats
- Freddy Mercury’s Hard Count
- Run around the island.
(When you return hold squat until the 6 catches up and begin next set together)
20 Rep Set- x2
- Burpees
- Mtn Climbers
- Air Squats ( 30 Rep)
- Freddie Mercury’s Hard Count (30 Rep)
- Run around the Island
This completes Cardinal’s Run and Repeat
Chowda’s Additions: we crushed it and completed it with about 25 minutes left
*11’s with our Coupon: Start : Edge of Grass (Arm Curls) End: at Metal Pole (Kettle Bell swings)
- Pickle Pointers with Coupon upon Completion until the Six Catches up
- Finished with Random Pax calling out Ab/core exercises. to finish off the Beat Down ( Box Cutters, Reverse Crunches, Box Cutters)
CoT:
We all brought in Man to Man : Prayed for cardinal’s Family and the AO members, All the babies born and debuting soon.
Photo taken in front of the flag
Madhouse Monday Run 5:45am Taylor Brawner Park at the water fountain.
“Coffee”teria at REV