• When: 2017-11-18
  • QIC: Wingback and Heist
  • The PAX: Minion, Splinter, Ronda, Stikata, Venti, Wingback, and Heist


Battle Morning with Heist and Wingback

It’s Battle, enough said.

Conditions 38 degrees, yea that’s cold.

The Thang:

Wingback

Run to the Frosty Artificial Tundra for a quick warm up:

  • SSH-20 IC
  • Butt Kicks-20 IC
  • High Knees-20 IC

Round 1-Move to 40 yard Line:

  • Bear Crawl to the goal line
  • 15 Bottom Burpees
  • Reverse Bear Crawl back to 40
  • 15 BB Sit Ups, then hold plan
  • Bear Crawl to the goal line
  • 15 Jump Squats
  • Reverse Bear Crawl back
  • 15 Burpees

Round 2-Move to 30 yard line

  • Lunge Walk to the goal line
  • 15 Clap Merkins
  • Reverse Lunge Walk back
  • 15 V-Ups
  • Lunge Walk to the goal line
  • 15-Goblin Squts
  • Reverse Lunge Walk back
  • 15 Burpees

Round 3-Move to 25 yard line

  • Crabwalk to goal line
  • 20 Carolina Dry Docks
  • Reverse Crab walk back
  • 20 double count Freddie Mercuries
  • Crabwalk to goal line
  • 20 Squats
  • Reverse crabwalk back o 25 yard line
  • 20 Burpees

Finish with 5 minutes of plank exercises, the mosey to Battle Loop for plank

Heist:

  • Each Pax runs the Battle Loop, then completes:
    • 25 Pull-ups
    • 50 Dips
    • 75 Iron Cross

Rinse and repeat 4 rounds, unless you lose to the clock.

Moleskin. Always great effort at Battle.  Cold hands, with rubber gloves on the wet astro-turf sucks!

COT

BOM-Wingback

Announcements:

Thursday Thanksiving Convergence on Thursday am at 7 AM.

 

Thats all for now.

 

Aye Heist!