Q: Adrian
PAX: Oscar, Ronda, Spot, Big Worm, Sgt Slaughter
FNGs: None
COUNT: 6
THE THANG:
SSH x 20 IC
Through the tunnel x 10 IC
LBAC x 10 IC (front / back / overhead)
Merkins x 12 IC
Squats x 10 IC
Mountain Climbers x 10 IC
Mosey to Football Field
Groups of 3 for Triple Stack
First guy burpees, second guy low plank, third guy spring across field and back (switch off so each guy does each exercise once)
Rinse and repeat x 2
Mosey to Hill behind school … slight delay due to bus traffic
During delay –
SSH x 20 IC
Flutters x 20 IC
Merkins x 10 IC
Spot LBC x 10 IC
Jacob’s Ladder – run to top of hill for 7 burpees, back down, back up for 6 burpees … down to one burpee finish at top
Mosey to Battle Loop
Grab a pill or block
Curls for the girls x 10 IC
Overhead press x 10 IC
Bent over rows x10 IC
Each guy goes to pull up bar for max pull ups to 10
While each guy goes, ab / core exercise called IC
LBC / Freddie Mercuries / Spot LBC / Russian Twist / Flutters / Hello Dolly
Run Battle Loop
Rinse and repeat pull / up / abs listed above
Run Battle Loop again
Mosey to Circle of Pain for
Dirty McDeuce – 4 sets of 3 exercises, all 12 reps, IC, no rest between exercises
Merkins / Mountain Climber / LBC
Wide-arm merkins / Plank Jack / Freddie Mercuries
Slow-fast merkins / Russian Twist / Chaser LBC
Merkins / Mountain Climber / LBC
Mosey back to COT
Good work by the Pax!
ANNOUNCEMENTS:
COT: