When: January 30, 2018
AO: FOD
QIC: Biner
Arrived at FOD Tuesday morning to see the Cary police questioning several PAX. Nantan arrived and handled the situation. Read the rest of the story on the carpex-news channel.
Warm Up
One lap around the parking lot and across the road to the soccer field parking lot. 10 good mornings followed by 7 or 8 dirty birds*.
*shuffle in place, Q calls “turn” – turn right then back and keep shuffling Q calls 2nd “turn” – turn left then back and keep shuffling, Q calls “down” – hit the ground and back up and keep shuffling, Q calls “jump” – jump and keep shuffling. That’s one rep.
Thang 1
Over to the shelter for a circuit:
- 5 pull-ups
- 10 dips
- 15 merkins
- 20 squats
- 25 lunges L/R
- run around the parking lot pickle
Repeat 6 times, 7 if you’re Beaker. To try to make it interesting, a 20 lb vest was added with the challenge to always have a PAX wearing and moving it through the circuit.
Thang 2
Over to the pitch for some HIIT. From the fence behind the goal:
- 5 burpees
- 5 wall crawls**
- Sprint to mid-field
- 20 hammers IC
- 20 LBCs IC
- 20 heel touch IC
- mucho-chesto (10 regular merkins, 10 wide grip, 10 diamond, 10 offset right, 10 offset left)
- mosey back to the fence
repeat 3 times
**wall crawl – plank position with feet adjacent to the fence. On “up” work up to the BTTW position and then back down to the starting position
COT
count-o-rama: 16
name-o-rama: 5 respects, 1 hate, 10 meh
announcements: K2C (was Saturday, oh well); Airbag wants to get you into a new Toyota, mention F3 and you may get a new 4Runner at 10% below dealer invoice
Prayers for Goose’s son
Thanks all for joining me and pointing out when I messed up the cadence call. It was a pleasure to lead; I was impressed…