AO: Armory

When: 02/11/2022

PAX:

Number of Pax: 9

Pax Names: Backdraft, BoSox, Coach Twilight, Farm Country, Happy Ending, Maaco, Nano, P-body, The Count,

Number of FNGS: 0

FNG Names:

QIC: Walk Off


Brief mosey from the flag up the hill to the front parking lot of Cherokee North. Warmed up with Side Straddle Hops, Imperial Walkers, Merkins, Weed Pickers, Copper Head Swats, and Michael Phelps. Moseyed down the hill to the back parking lot of Cherokee North and started the real work.

Exercises: Squats, Jump Squats, Merkins, Monkey Humpers, Alternating Shoulder Taps, Mountain Climbers, Burpees, Lunges, Crab Walk, Bear Crawls, Side Straddle Hops, Stairs, and running.

Round 1 РProgressions: Starting at Cone 1 Sprint to Cone2 do Squats, Lunge to Cone3 do Jump Squats, Crab Walk to Cone4 do Merkins, Lunge to Cone 5 do Monkey Humpers, Sprint to Cone 6, Jog/run back to Cone 1, run flight of stairs, increase count by 1 and repeat. After  the 5th set, PAX does 5 Burpees and finishes with Side Straddle Hops until 6 man is in.  Starting Count 10; going 5 sets

Round 2 – Ladder Progressions: Starting at Cone 1 Sprint to Cone 2 do Alternating Shoulder Taps, Sprint back to Cone 1, Sprint to Cone 2 do Alt shoulder taps, Bear Crawl to Cone 3 do Merkins, Bear Crawl to Cone 2, Sprint to Cone 1, Sprint to Cone 2 do Alt Shoulder Taps, Bear Crawl to Cone 3 do Merkins, Sprint to Cone 4 do Mountain Climbers, Sprint to Cone 3, Bear Crawl to Cone 2, Sprint to Cone 1, Sprint to Cone2 do Alt Shoulder Taps, Bear Crawl to Cone 3 do Merkins, Sprint to Cone 4 do Mountain Climbers, Bear Crawl to Cone 5 do Burpees, Sprint to Cone 6, Jog/Run back to Cone 1, run flight of stairs, increase count by 1 and repeat. Starting Count 10; going 5 sets.

After the 5th set run two laps around car drop-off/pickup lane.

Mosey back to flag; Finished with 1 minute of Box Cutters!

COT – Prayed for Backdraft and family friends, The Counts wife and daughter, and Twilight’s friend Zac.

 

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