AO: Warning Track
QiC: Chowda
Pax Count: 10
Pax List: Boo, Chowda, Dow, Hawkeye, Jaywalk, Paddy, Red Tape, Sebastian, Smokey, Suit
FNG Count: 0
Downrange:
Warm up:
S.S. hops, weed pickers, tin soldiers, Mosey, 10 Merkins, Stretch
The Thang:
A Dora style work out. Everyone partnered up and partners alternate the following: (Cumulative numbers for each pair)
1 2 (to the far cones and back then switch)
| Plank side punches (200) | Farmers carry w/ coupons: to the far cones and back |
| Plank side steps (175) | Bear crawl: to the far cones and back |
| Pickle Pointers w/ coupon (150) | Lunges w/ coupon: to the far cones and back |
| Plank 4-taps (100) | Rifle Carry with coupon: to the far cones and back |
| Big boy Sit ups (75) | Karaoke to the cones/ 5 Merkins and then Karaoke back |
- Plank side punches: get into a forearm plank position. Twist and punch horizontal (don’t lean) , when you punch keep your eyes on the fist that is extended. Bring the extended arm back to plank position and alternate sides. This is a quick motion.
- Plank Side steps: similar to Plank side punches except you are moving your legs in and out while staring straight ahead. Also, at a fast pace.
(Both can be done in either a single or double count)