July 31, 2018
AO: Falcon Hill
Q- Burt Macklin, FBI
PAX, 19: Heater, Floater, johnny-5, Who Dey, Cub Scout, Swobbles, Bungee, Pavoratti, Stamp, Tails, Gold Star, Bear, FNG, brush fire, Elroy, fire drill, cobra, popcorn
Convergence and Disclaimer
Front Bad Boys
Knee to Chest (Quads)
Sitting Groin Stretch
Sitting Toe Touches
PAX ran two laps, as a group, around track at AO Falcon Hill for warm up run.
In groups of three (one group of two), pax conducted three Buddy Lover rotations ( one rotation = one HIIT Drill, and two Strength and Conditioning exercises; 3 HIIT and 6 S+C X’s in total). S+ C X’s consisted of Upper Body: Push ups and Over Head Arm Clap. Lower Body: Air Squat and In place lunges. Core: Flutter Kick and Freddy Mercury’s. HIIT was a sprint of long sides of track and jog of short sides.
After completion of Buddy Lovers, small groups made one lap around track, with one pax carried at all times (Fireman Carry of Piggy Back Carry)
Plank until F3 Dayton Complete in all.
1/2 Mile cool down run interrupted by close lightening strike.
Back to the Flag for H20
Discussed leadership lesson within workout: “Don’t be the one to complain when someone is sandbagging in a group effort, be the one to figure out how to get the sandbagger over the finish line”
Converge around the Flag