AO: The Pulpit
QiC: Lance
Pax Count: 11
Pax List: Credit, Deputy, Ginger Bear, Jack Rabbit, Lance, Liberace, Lion King, Matlock, Purple Cow, Timex, Trust Fund
FNG Count: 1
Downrange:
Warm up:
- Side straddle hop
- Don Quixote’s
- Arm Circles
- Merkins
- Mountain climbers
- Shoulder taps
Circuit:
- 3x 75% pullups
- 1x Merkins
- 1x Squats
- 1x Plank
The Thang:
One x3
- 6 high knees
- 4 lung walks in place
Two x3
- 5 narrow merkins on the knees
- 5 wide merkins
Three x3
- On your back, 5 American Hammers
- On your back, 5 stretchout crunches
Four x3
- 6 mountain climbers
- Move right 2 times
- 6 Mountain climbers
- Move left 2 times
Five x3
- 4 Spider man
- 4 Stone Mountain pushups
Next:
- Set 1 – upper body – line up on the goal line. Starting at the goal line, 2 burpees, mosey to the 10 yard line, 10 merkins, back to the goal line, 2 burpees, run to the 20 YL and 10 Merkins…
You get the idea. All the way to the far goal line. (1,100 yards, 20 burpees, 100 merkins).
CoT:
Welcome FNG Liberace, Cole Jones