AO: -Bunker
Q: Betamax
PAX: Jar Jar, Birthday Suit, Pondo, Silver Bullet
FNGs: None
COUNT: 5
WARMUP:
SSH x 15 IC
Tempo (slow/fast) Merkins x 10 IC
Flutter Kick x 10 IC
LBAC x 10 forward & x 10 reverse
Hallelujahs (overhead clap) x 10 IC
Knoxville Cherry Pickers (like through the tunnel) x 10 IC
30 sec Samson Hold (hold arms out)
THE THANG: Card’s Run & Repeat
5 burpees
10 Big Boy Sit Ups
10 Heels to Heaven
Run across field and repeat reps
Next round:
10 Burpees
20 LBC
20 Mountain Climbers
Run across field and repeat reps
Next round:
15 Burpees
30 Squats
30 Freddy Mercuries
Run across field and repeat reps
20 Burpees for Cardinal
Q: Betamax
PAX: Jar Jar, Birthday Suit, Pondo, Silver Bullet
FNGs: None
COUNT: 5
WARMUP:
SSH x 15 IC
Tempo (slow/fast) Merkins x 10 IC
Flutter Kick x 10 IC
LBAC x 10 forward & x 10 reverse
Hallelujahs (overhead clap) x 10 IC
Knoxville Cherry Pickers (like through the tunnel) x 10 IC
30 sec Samson Hold (hold arms out)
THE THANG: Card’s Run & Repeat
5 burpees
10 Big Boy Sit Ups
10 Heels to Heaven
Run across field and repeat reps
Next round:
10 Burpees
20 LBC
20 Mountain Climbers
Run across field and repeat reps
Next round:
15 Burpees
30 Squats
30 Freddy Mercuries
Run across field and repeat reps
20 Burpees for Cardinal
Circle up for reps together:
Carolina Dry Docks x 10 IC
Alternating Shoulder Taps x 10 IC
Russian Twist x 15 IC (because YHC forgot to stop at 10)
Diamond Merkins x 10 OYO
Inch Worm – 5 out and 5 back OYO
Nolan Ryan x 5 each side OYO
Air Squared x 10 IC
LBC x 10 IC
MARY: PAX called out exercise and reps – finished with 37 Flutters for Cardinal
ANNOUNCEMENTS: Dawnstrike AOQ handoff next Saturday 1/21 0600 front lot of Dreher; Charleston anny in March on a big boat
COT: Birthday Suit’s 4-mo-old daughter’s reflux issues; friends and coworkers going through chemo