AO: f3dawghouse
Q: Slash , Overdrive, Buck, yellowcake, Ticonderoga
PAX: yellowcake, Ticonderoga, Buck, Overdrive
FNGs: None
COUNT: 5
YHC had a workout planned, with some Q school material mixed in… since some of the newer pax we’ve had recently weren’t there, I called an audible and switched things up.

WARMUP:

SSH
IST
windmill
Tennessee rocking chair
Mosey’d around the parking lot

THE THANG:

Tabata:

25 seconds on, 10 seconds off. 2 rounds through the following with a 30 second break in between.

– burpees
– tarantulas
– 10 WW2 sit-ups
– 10 CCD
– L/R twist + jump squat
– W’s
– Wide arm pushups
– Lunges
– Diamond merkins
– Plank jacks

Mosey’d past the portables down the sidewalk and back over to the ticket booth.

Peoples Q:

Each of us took turns calling a rotation/domino style workout. Forgive me if I got any of these wrong – I’m trying to remember them 2 days later… should have created a back-blast sooner.

Slash:
Constant – monkey humpers
Rotator – 10 Mericans

Buck:
Constant – squats
Rotator – run to the light pole and back

Ticonderoga:
Constant – WW2s
Rotator – 15 dips on the bench

Overdrive:
Constant – SSH
Rotator – 20 Mericans

Yellow Cake:
Constant – plank
Rotator – run to the tennis courts, 15 Mericans

MARY:

Pretzel crunch
J-Los
Squirm

Finished out with some stretching

ANNOUNCEMENTS:

7/27: Packing food at lifeline Christian mission
8/3: Afton anniversary beatdown
8/24: community matters 5k; see the Afton channel for more detail.

August – October: passport challenge; visit all 13 AO’s in three months.

September – healthy eating challenge

COT:

Yellow Cakes brother
Safe travels for Overdrives family
Overdrives M
Tryouts Soccer tryouts on Monday
Bucks recovery