AO: Warning Track
QiC: Weber
Pax Count: 12
Pax List: Barbara, Boo, Hawkeye, Humpty, Laettner, Paddy, Plucker, Red Tape, Smokey, Spam, Splat, Weber
FNG Count: 0
Downrange:
Warm up:
25 SSHs. Demos of Navy Seal Burpees, Can Openers, IYT Supermans, Stone Mtn Merkins, and X-Factors.
Demo video for Navy Seal Burpees: https://www.youtube.com/watch?v=BqWQkblauo8&t=181s
Can Openers: Side plank, move free arm from down by your side to overhead and back while maintaining a straight arm
IYT Supermans: normal Supermans but make an I, Y, and then T shape with your body
The Thang:
5 Stations in a pentagonal formation, roughly 25yds apart
- 10 NSBs; walk to next station
- After 2 rounds these became Merkees
- 10 Can Openers each side, cadence count; broad jump to next station
- 10 IYT Supermans, 3=1; lunges to next station
- 10 X-Factors, 2=1; crab walk to next station
- 10 Stone Mountain Pushups; bear crawl to next station
- After 2 rounds these became BBSs
Finished with 30 BBS with feet uphill
CoT:
Prayers for Splat’s family member Joy who will pass away soon, and the surrounding family.
Naked Man Moleskin:
Reviewed F3’s 5 Core Principles: Free of Charge, Open to All Men, Held Outdoors, Peer Led, and Ends in a Circle of Trust.