AO: Shadow
QiC: Manhole
Pax Count: 14
Pax List: BiBo, Big Apple, DYN-O-MITE!, Manhole, Milton, Potter, Ricochet, Saltlick, Scout, Shrinkage, Snake Oil, Stow-Away (FNG), Wreck-It Ralph
FNG Count: 1
Downrange: Cardinal (OBM)
With a 34 degree starting temp (and 15 mph winds), YHC was not terribly confident , and yet, one by one, then two by two, and by three the PAX poured in until the count was 13 (and 1 for Cardinal)
YHC took some time to recount the story behind the inspiration for the beatdown, our fallen brother, Cardinal from Knoxville. I took the time to talk about Cardinal and the warm up to follow and then we got down to work.
Warm up:
- 15- Side Straddles Hops
- 10- Tempo Merkins*
- 10- Flutter Kicks Double Count
- 10- Little Baby Arm Circles Forward
- 10- “ “ Backward
- 10- Hallujahs
- 10- Knoxville Cherry Pickers
- 20 Sec. Samson Hold*
- PHELPS it out
- 10- Willie Mayes Hayes
(Rinse and Repeat)
The Thang:
Mosey down the hill across the trail, up behind the back of the school and back up to the far end of the lot.
“Card’s Run and Repeat”
5-Burpees
5-Big Boys
5-Heels to Heaven
Run a lap around the oval and repeat (plank or air chair for the 6 after each round)
10-Burpees
10-Little Baby Crunches
10-Mt. Climbers Double Count
Run a lap around the oval and repeat (plank or air chair for the 6 after each round)
15-Burpees
15-Air Squats
15-Freddy Mercury’s
Run a lap around the oval and repeat When you return hold squat until all Pax have finished
As a group if there is time
20-Burpees
20-Single Leg Lunges
20-Flutter Kicks (2-count)
Run a lap around the oval and repeat (plank or air chair for the 6 after each round)
Mary – all IC and X14
- 6 count leg raise
- Rosalita
- Lolalita
- X-Factors
- Obliques (Left and Right)
- Flutter Kicks (double set)
Mosey around the oval one last time and then down the back drive, across the trail and back to the flag for COT, after a set of Monkeyhumpers of course (x10/IC)
CoT:
Potter took us out.
Naked Man Moleskin:
It is always tragic when a brother falls, and even more so, when they are so young. May the memory of Taylor Phelps endure, and may his memory be a blessing now and forever.