AO: Warning Track
QiC: Dow
Pax Count: 9
Pax List: Barbara, Boo, Chowda, Dow, Hawkeye, Laettner, Neon, Plucker, Smokey
FNG Count: 0
Downrange:
Warm up:
SSH, Don Qs, Tin Soldiers, M Phelps, Copperhead Squats, Stretch OYO
The Thang:
The “Rocky” Workouts – all to famous tunes from the various movies
1st set
10 merkins, Mosey, 10 merkins with clap, Mosey, 10 BBS with 3 punches at the top, Mosey back to start
2nd set
10 merkins, Mosey, 20 BBS with 3 punches at the top, Mosey, 10 pulls ups, Mosey back to start
3rd set
10 4 count American hammers with coupon, 20 merkins, Mosey (.25 ish miles), 10 pull ups, Mosey back to start
4th set
20 coupon raises, 20 lunges w/coupon (single count), 20 merkins, hold plank
Repeat 1st set
Back at coupons – 20 coupon raises, 10 4 count American Hammers w/coupon. 10 lunges, 20 merkins
Finish with Chumbaburpee (Burpee on “I get knocked down” and SSH between burpees)
CoT:
Prayers for Laettner’s MIL on a second opinion biopsy; various PAX pregnancies, various job losses