AO: Flight Deck

When: 11/05/2021


Number of Pax: 4

Pax Names: Black Swan, Blowfish, Code yellow, Downward Dog,

Number of FNGS: 0

FNG Names:

QIC: Code Yellow

Warmorama: 1/4 mile mosey followed by 12 Side Straddle Hops IC, 12 Imperial Walkers IC, 8 Weed Pickers IC, 10 Copperhead Squats IC, 10 Copperhead Merkins IC, Sun gods OYO, and Michael Phelps OYO.

The Thang:

In honor of our fearless MVP, we performed a S O L E R circuit this morning. Round 1 was rep counts of 1 2 3 4 5, round 2 was 2 4 6 8 10, round 3 was 3 6 9 12 15 and round 4 was 4 8 12 16 20. There was a 1/4 mile round between each round. The circuit was as follows:

San Antonio Shuffle

One-legged Burpees

Low Country Crabs

Elevator Planks


After completing the SOLER circuit the PAX proceeded to knock out a Burpee Mile (12 burpees after each quarter mile). We finished the workout with about 2 minutes of 6 inches led, as always, by Blowfish. We ended in a COT and prayed together. Coffee was then imbibed.

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