AO: Armory
When: 01/13/2023
PAX:
Number of Pax: 4
Pax Names: Backdraft, Lt. Dan, Tenderloin, The Count,
Number of FNGS: 0
FNG Names:
QIC: Tenderloin
Warm-o-Roma
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes
Workout
“Card’s Run and Repeat”
5- Burpees – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10
Big Boys
Heels to Heaven
Run to the sign and repeat (each run to the sign is 160 meters)
10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Run to the sign and repeat
15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Run to the sign and repeat
When you return hold squat until all Pax have finished
As a group if there is time
20- Burpees Burpee Counter 100
Run to the sign and repeat (1,200 meters compleat which is ¾ of a mile)
Summery:
Total of 100- Burpees
10- Big Boys
10- Heels to Heaven
20- Crunches
20- Mt. Climbers
30- Air Squats
30- *Air Bike rides
¾- Mile run
Pearls on a string with some sprints mixed in
COT- prayers said announcements given.