AO: Loco at the County.
Conditions: clear and cool.
- Red Card
- My Pleasure
- Flip Flop
- Asian Zing (R)
- Cardigan (FNG)
- Crock Pot
- Mud Bug
- Pew Pew
- Red Wagon
- Jerry Maguire (R)
- Scratch-N-Dent (Q)
Started COP with a disclaimer a some brief, light stretches. Split into two lines and ran a burpee run around the perimeter of the property (~1/2 mile).
Upon completion, we split into six groups for THANG.
THANG: Death Star. The main parking lot was set up with six perimeter stations and one center station.
Objective: Complete all six perimeter stations with your group. You can only move to the next station by going through the center station. Complete the exercise on the index card at the station and use the prescribed motion to get to the center station and out to the next perimeter station. Stop at the center station and do 5 BOYOs.
Center station: 5 BOYOs
Six perimeter stations:
* [Exercise + motion]
* Upper: 25 Carolina dry docks + broad jumps
* Lower: 25 Imperial squatters (4ct) + inch worms
* Core: 25 flutter kicks (4ct) + bear crawls
* Upper: 25 Makhtar N’Diayes (4ct) + Marios
* Lower: 25 jump lunges (2ct) + crab walk
* Core: 25 boxcutters + lunges
Upon completion, LBCs for 6.
THANG 2: Move to the grass, circle up, and rock some SSH Fire Drills (regular SSH, but when Q calls “Fire Drill Right/Left,” all Pax stop, drop, and roll. Hit the deck and Merkin, roll right or or left and Merkin, roll back and Merkin. Pop back up and get back to SSH IC. Ran this for about 6 minutes.
MARY: Circled back up for about 8 minutes of Mary. Ran it Q-o-Rama.
Count-O-Rama and Name-O-Rama. Welcomed FNG and named him Cardigan. Welcome Caridgan!
Announcements, intentions, and encouraged the pax from 1 Corinthians 16:13–14: “Be watchful. Stand firm in the faith. Act like men. Be strong. Let all that you do be done in love.”