Weather 60 degrees, cloudy, 100% humidity.
PAX 16 Nice n Slow, Catfish, McAfee, Nino, Dunphy, Cochran, Kilo, Abacus, Big Bird, PK, Worm, Hot Wheels, Valdez, Huggies (Q), Snow Day, Amelia
I deviated from my original plan which required quite a bit of setup. Time just gets away from you. I’ll use that plan in the future sometime.
For this workout, I had a couple of things in mind I wanted to try. I also tried to lighten the mood with some jokes during recovery time. The pax come through nicely in that area. Thanks to Abacus, Big Bird, McAfee and Kilo. I hope no one was offended…
COP
SSH IC X 30 (false start on my part…got excited)
Abe Vigodas IC X 20
Imperial Walkers IC X 20
Flutter kicks IC X 20
Windshield Wipers IC X 10
Thang 1
Indian run down the main road to the parking lot across from the gate. Pax divided into two groups.
Thang 2
50-40-30-20-10
50 dips on the guard rail
Bear crawl across the street
40 Air squats
Bear crawl to the guard rail
30 decline merkins
Bear crawl back across the street
20 Bonnie Blairs
Bear craw across the street
10 Burpees
Thang 3
10-9-8-7-6-5-4-3-2-1
Burpees at the top and bottom of the hill decreasing by 1 each time. We finished at the bottom of the hill.
Mosey to the lower parking lot
Thang 3
Barrel rolls
Pax lined up in a strait line, double arms length apart in plank position, facing YHC who pulled out a whistle. One whistle blow equals barrel roll to the right. Two whistle blows equals barrel roll to the left. We did this for a few minutes.
Thang 4
Scout run up the trail to the wall at the turn. Leader of the line sprints about 40 yards ahead then moseys to the back of the line. Same groups as before.
Thang 5
30 big boy sit ups. Single count
Mosey Back to the flag
Mary
30 second plank hold followed by 20 single count pickle pounders.
6:15 exactly
COT
Announcements. Ruck this Friday Oct 19th
Q school next week. Food drive starting this week.
Convergence on the 27th at the posh
Intentions.
It was an honor as always. See you next time.
Huggies
F3 Louisville 