AO: Shadow
QiC: Switchboard
Pax Count: 24
Pax List: Billboard, Box Checker, Chaingang, Curveball, Diablo, Dubya, Fireballs, G.I.Joe, GreenBean, Hen House, HVAC, Leon, Manhole, Mulch Man, Radar, Ricochet, Scout, Suds, Switchboard, Team Mom, Wreck-It Ralph, Zoom
FNG Count: 1
Downrange:
Warm up:
All in cadence x 15
Set 1: side straddle hop, malenke’s gardner, low slow squat, mountain climber
Set 2: repeat set 1
Curb to curb (full length) lunge walk with backwards run to start. Repeat with half length to light pole.
Mosey long way around the parking lot to the front of the school
The Thang:
Thang 1:. March Madness/suicides
Pax will perform a jump shot (step out and squat to receive the “pass”. Step together, jump and “shoot”. This is 1 rep.
From the front of the school, we did sets of 64,32,16,8,4,2,1 jump shots. Between sets, pax would run suicides with the parking signs in front of the school. Once complete, pax performed burpees for the six.
We then began some schenanigans..
3 sets x 15 of bench dips
Circle merks (4 sets x10 of merkins rotating along the curb).
Thang 2:
Cherokee crab walk
Pax form a line with the rear crab walking to the front. With 24 pax this was more challenging. While waiting, the rest of the pax remained on their six and performed various Mary exercises at YHC’S direction.
CoT:
Chaingang, box checker and Salt lick are organizing some spartan and tough mudder events. See them after class as needed.
Naked Man Moleskin:
No cinderella’s or net cutting today. A lot of brick laying tho…