AO: Warning Track
QiC: Jaywalk
Pax Count: 10
Pax List: Biscuit, Chowda, Dow, Jaywalk, Neon, Red Tape, Sebastian, Smokey, Spam, Suit
FNG Count: 0
Downrange:
Warm up:
Imperial walkers, tin soldiers, good mornings
The Thang:
2 groups of 5. Each group has 4 exercise stations, with the 5th person being a pacer. 4 people do their starting assigned exercises while the pacer does a lap around the island (details of the lap below). When the lapper returns, everyone in the group shifts one over. So, at all times, someone is at each station and someone is pacing. Do 2 rounds of each round below (so, for each round, every man has done each exercise and paced 2 times).
Round #1
Dips, Curls, V-ups, Lunges in place (w/ coupon). The pacer runs around the island (100 yds), starting as a jog, then doing a side shuffle/skip, then doing high-knees, then jog the final 10-15 yds back to the group.
Round #2
Squats (w/ coupon), Big Boy Sit-ups, Shrugs (w/ 2 coupons), OH claps. The pacer does the same type of run as in round #1.
Circle of pain: everyone planks, while one person does 5 double-count mountain climbers. Go around the circle until everyone has done it. Then 2 minute wall-sit until time’s up.
CoT:
Chowda & Sebastian babies. Biscuit’s cousin who had a miscarriage. Safe travels for a couple of the guys. Suit’s son in school, having visits to the principal’s office lately.