AO: Warning Track
QiC: Weber
Pax Count: 18
Pax List: Biscuit, Boo, Chowder, Dow, Jaywalk, Laettner, Paddy, Pawn, Pretty Boy, Red Tape, Sewage, Smokey, Suit, Sunshine, Tommy Boy, Trinket, Weber
FNG Count: 0
Downrange: Spooner
Warm up:
The usual.
The Thang:
Shamrock o’ Pain
- Four stations; take coupon with you
- Start at 3 reps each, then add 3 each round
- Potato Pounders (Post Drivers)
- Four-leaf Clovers (Shoulder + feet taps, 4=1)
- Irish Twins (Double Merkee)
- Guinness Curls (Curl to OH press); after round of 12, switch to Am. Hams w/ coupon
Pot o’ Gold Pass (simultaneous with Clover o’ Pain)
- One PAX member does 25 rows with 35-lb sandbag (PoG)
- Run the shamrock loop with the PoG
- Pass the PoG to the next man who hasn’t had it yet
All together: 50 yd broad jump, X2
4 Min Left – Song: I’ll fly away – hold boat pose, BBS on “away”
30 Jump Squats OYO to finish out
CoT:
Love those who persecute you, as St. Patrick did.