AO: Warning Track
QiC: Jaywalk
Pax Count: 13
Pax List: Apron, Biscuit, Boo, Cotter Pin, Dow, Jaywalk, Neon, Paddy, Red Tape, Sebastian, Smokey, Stovetop, Suit
FNG Count: 0
Downrange:
Warm up:
SSH, DQs, Tin Soldiers, Bear Hugs, lap around island.
The Thang:
30 reps, 7 sets
30 merkins
30 mtn climbers (hard way)
30 copperhead squats
30 sit-ups
30 dips (curb)
30 leg raises
30 Bonnie Blairs (the easy way – you’re welcome)
Lap around island, then repeat the above. When you finish, do core work until the six are in.
Indian run to street and back – person in back does 3 merkins
Move to the pavilion by field.
Wall-sit 37 seconds
30 step-ups (15 ea leg)
30 v-ups
30 derkins (feet on bench seat)
15 4-touches
20 burpees
Wall-sit 37 seconds
Lap around island then repeat the above until time.
Stretch at the end for a few minutes before recovery.
CoT:
Praise for summer and a new month, and the ability to get out and do work. Prayers for those who haven’t been out to WT in a while, that they’d be able to get back into the swing of it soon.
Naked Man Moleskin:
Feels good to be 37.