AO: Cheetah
When: 12/23/2024
PAX:
Number of Pax: 20
Pax Names: 8-Bit, Bagger, Bo Peep, Copper, Good Hands, Gumball, Harbor Freight, Hazmat, LBC, Mater, Panhandle, Primrose, Purple Pirate, Red Hat, Splash Pad, Tallyman, Tinder, Westside, Wiggum, Wimpy,
Number of FNGS: 1
FNG Names: *
QIC: Splash Pad
Warm-Up:
* Mosey (easy jog)
* SSH (Side Straddle Hops) x 25
* Arm Circles (Forward & Reverse) x 15 each
* Toy Soldiers (kicking opposite hand with foot) x 20
* Neck Rolls (gentle rolls forward and backward) x 10 each direction
Main Workout:
Split the group into two teams. One team Indian runs while the other team stays at the station to complete the exercises. After each round, teams switch roles.
Round 1:
* Exercise 1: Merkins x 20
* Exercise 2: Squats x 20
* Exercise 3: LBCs x 20
Round 2:
* Exercise 1: Burpees x 15
* Exercise 2: Carolina Dry Docks x 20
* Exercise 3: Plank Hold x 30 seconds
Round 3:
* Exercise 1: Leg Raises x 20
* Exercise 2: Jump Lunges x 15 each leg
* Exercise 3: Flutter Kicks x 20
Round 4:
* Exercise 1: High Knees x 30 seconds
* Exercise 2: Jump Squats x 20
* Exercise 3: Bicycles x 20 each leg
Sprint Finisher:
* Sprint 100m
* Rest for 20 seconds
* Sprint 100m
* Rest for 15 seconds
* Sprint 100m
* Rest for 10 seconds
* Sprint 100m
Mary: 16 various exercises starting with 8-Bit’s favorite – the 🥒 pounder!
Announcements:
Waffle House convergence tomorrow for paragon, brickyard, and holy iron.
New Year’s Day convergence 6:30 am @ Veterans