AO: The Rig
QiC: FrankNbeans
Pax Count: 6
Pax List: Buttercup, Frizzle, String Cheese, Swag, TBR, Tommy John
FNG Count: 0
Downrange:
Warm up:
4 IC SSH, 10 IC high knees, 10 IC mtn climbers, mini plank-o-rama, 10 IC merkins, 9 IC weed pickers
The Thang:
Mosey to parking lot across from Hero. XC warm up (Carioca, toy soldiers, side shuffle, a skip, quick steps).
With partner. One person runs length of parking lot and back, returns but stops at parking spot line one ahead of partner. Partner who stays does 10 merkins, 10 squats. When both are done, exercise partner runs, returning to line one ahead of first person, who is doing 10 push-ups and squats. Next is 10 jackrabbits and 10 leg lifts, each run ending one line ahead (each run is shorter). Ended up with 6 sets of each pair of exercises plus one more set of one pair.
Pax were led on a side shuffle forward and across the lot.
In middle of lot, each partner ran to opposite end and back, did 10 push-ups when they met, repeat two more times.
Mosey back to rig with a slight detour for a round of Mary:
30 2-count flutter kicks, 30 LBCs, some Supermans, 10 American hammers, 30 dying roaches
CoT:
job job job stuff