AO: Flight Deck

When: 07/28/2022

PAX:

Number of Pax: 6

Pax Names: Air Bud, Black Swan, Blowfish, Matchstick, Snot Rocket, Test Tube,

Number of FNGS: 0

FNG Names:

QIC: Snot Rocket


Warmorama…
Mosey around the lot. Mission statement, 5 core principles, ssh, sun gods, michael phelps, weed pickers, imperial walkers.

The Thang…

Grab 4 tires and 2 pavers from the back of my car. Mosey to a random business about .5 miles away. I picked this because it had stairs(for calf raises). Have tabata timer setup on phone. Stations are set and PAX instructed to rotate between stations in certain intervals.
-Calf Raises
-Tire Jumps(jump on tire with both feet, jump back to center, repeat)
-Tri Extensions with tire
-Shoulder Press with tire
-Kettlebell Swing with tire
-American Jackhammers with paver
-Curls with paver

After a full rotation of 1 minute work/15 second rest per station. We took a lap around the building(about .5 miles). We did this two more times. YHC was exhausted!

Back to the flag.

Had time for an exercise I’ve been wanting to try. Two PAX go butt to butt, pass the tire from one side to the PAX behind, keep going. Doing this in intervals as well. One direction for a certain amount of time. The other direction for the same amount to get an even burn. Did suck.

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F3 Cherokee