AO: Shadow
QiC: Mossad
Pax Count: 19
Pax List: BiBo, Billboard, Chaingang, Dorian, DYN-O-MITE!, Fireballs, Leon, Manhole, Milton, Mossad, Radar, Ricochet, Rum Runner, Saltlick, Seles, Sonic, Stevie Wonder, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
3 x
- 13 Side Straddle Hops
- 13 Imperial Walkers
- 13 Windmills
- 13 Toy Soldiers
- 13 Low Slow squats
The Thang:
(Part 1)
- Up the hill to old Austin park
- 4 Corners:
- Corner 1: 10 Burpees -> Army crawl to next corner
- Corner 2: 20 Bonnie Blairs -> Bear crawl to next corner
- Corner 3: 30 Mountain Climbers -> backwards run to next corner
- Corner 4: 40 Low Flutter -> crab walk to next corner
- Repeat
(Part 2)
- Mosey to a nearby hill
- 11’s:
- Start at the bottom with 10 Dry Dock Crab – 1 merkin
(Part 3)
- Merkins, LBC, and Flutter Kicks.
- Set a timer for 37 seconds.
- Do as many reps of the first exercise as possible in 37 seconds.
- Rest for 23 seconds.
- Do as many reps of the second exercise as possible in 37 seconds.
- Rest for 23 seconds.
- Do as many reps of the third exercise as possible in 37 seconds.
- Rest for 23 seconds.
- Repeat the cycle for a total of 3 rounds.
Cherokee run back
CoT:
Saltlick took us out.