AO: Wildcat
QiC: Gold Bond
Pax Count: 14
Pax List: Big Apple, Chaingang, Fireballs, Gold Bond, GreenBean, Louis Lane, Manhole, Pick 6, Rambo, Rum Runner, Scout, Snake Oil, Stevie Wonder
FNG Count: 0
Downrange: Pack Rat (NWID)
Warm up:
IC Side Straddle Hops x 20, IC Wind Mills x 15, IC Cotton Pickers x 15, Low Slow Squats x 12. OYO Burpees x 15.
The Thang:
Mosey down Womack Rd to Windhaven Ct.
15 Turkish Getups, OYO
Continue the mosey down Womack Rd to GA State Perimeter College Womack Student Parking Entrance/Lot.
The Other Thang:
The group divided into pairs to complete:
50 burpees, 100 mercans, and 150 big boy situps per group. The two partners alternate performing the exercises and running 0.2 mile parking lot loop.
Squats on the six
Mosey back to DHS on a Cherokee run with 5 Mercan performed before running to the front of the pack. (Jennifer Lopez, then alphabets on the 6)
The Other Thang:
7 min core workout:
OYO timed/interval exercises (no break), 35 seconds each
- Heels to Heaven
- American Hammer/Mason Twists
- Bicycles
- Alternating forearm side planks
- Alternating forearm and extended arm planks
- Australian Snow Angel
Rinse and repeat
CoT:
Prayers for Cardinal (Taylor Phelps) and his family, from F3 Knoxville who passed away at his virgin Q yesterday morning. Life is short and we never know what’s next.
Scout also called out prayers for the Hewitt family and for his wife who just had foot surgery.
Fireballs took us out with a final prayer