AO: Warning Track
QiC: Sunshine
Pax Count: 10
Pax List: Biscuit, Chowda, Cotter Pin, Potato Head, Red Tape, Sewage, Smokey, Splat, Sunshine, Tommy Boy
FNG Count: 10
Downrange:
Warm up:
20 side straddle hops
10 Mericans
20 arm circles
20 Michael Phelps
20 Weed Pickers
Stretch for 1 minute
Lap around the island
The Thang:
Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.
Exercises
• 200 curls
• 175 squats
• 150 Overhead Press
• 125 Kettlebell Swings
• 100 Merkins
• 75 Thrusters
• 50 Bonnie Blairs (right leg-left leg = 1 rep)
• 25 Blockees
The burpees DO NOT count in your rep count.
CoT:
Prayers for Chowda and Trincket moving.
Naked Man Moleskin:
The sound of silence.