• When: 2018-04-03
  • QIC: Goosefire
  • The PAX: Boo Boo, RA, Collar, Gaston, Garnish, Billy Bob, Stretch, Dilbert (FNG), Fade to Black, Flo, Wally, Spud, Duckie, Poo Bear, Hawg, McNugget, Goosefire


Goosefire cooks the Hammer PAX

17 PAX entered the Gloom wondering what Goosefire had planned for us. We knew it would be good and he didn’t disappoint. We were joined by Goose’s merry band from the #Cross. It was great having them all out!

Conditions: 54 degrees, clear.

Thangs (Not in order just a lot Fun)
Less than 45 minutes Campus Tour.
  • Mosey to Bus Loop
  • SSH 100 reps for warm up + another 100 reps for cool down
  • Trunk twisters 50 reps
  • Run in Place 50seconds
  • Bear Crawl Dip  50 reps

 

  • Gorilla burpees  10 reps
  • Half Man burpees 10 reps
  • Curls w/out DB 55 reps
  • High Pull ups w/out DB 55 reps
  • Merkins (Iron Sharper Iron) 25 reps
  • V-Ups 28 reps
  • Merkins 28 reps
  • Flutters 100 reps
  • Wide Plank Hold 30 seconds
  • Plank Hold /R Arm 30 seconds
  • Plank Hold /L Arm  30 seconds
  • Plank Hold /R Leg 30 seconds
  • Plank Hold /L Leg  30 seconds
  • Superman/Banana 60 seconds
  • Set of the 6inches ins/outs
  • Time to Run- Head over to parking lot and take some laps.

 

  • Bear Crawl 40 feet (twice)
  • Crab Crawl 40 feet (twice)
  • Monkey humping  50 reps
  • Plank Walk with a Popup Squat, Right(10) & Left(10) = 20 reps
  • Rolling Plank 20 reps
  • LB Situps  50 reps
  • Time to Run

 

  • Mosey to The Wall
  • Chair Hold 30 seconds
  • Chair w/  Arms out horizontal 30 seconds
  • Chair w/  Arms out Vertical 30 seconds
  • Mountain Climber 30 seconds

 

COT/BOM
Prayer by Goosefire
Announcements:
  • The MudRun is coming up on May19.
  • Encourage fellow PAX to post at Running AOs and vice versa. We should be averaging 100 PAX at bootcamps and we are falling way short.
  • Welcome FNG Robbie Woodard who shall now forever be known as Dilbert.
Humbly Submitted on behalf of Goosefire by Billy Bob