10/02/2018
Q: Goldstar
PAX: Cub Scout, Tails, Nader, Floater, Goldstar, Butt Macklin FBI
Warm Up:
- IC- Cotton Picker X10
- IC- Baby Arm Circles X10
- IC- Air Presses X10
- IC- SSH X10
- IC- Merkins X15
- Circle Burp (pax high knees)
Mosey around track x2:
- Heading around the track all the Pax sprinted cone to cone alternating between Merkins, Lunges, and Leg Raises at each pole. Performed 30 reps of each exercise.
- Turned it back around with a light mosey while YHC gave out commands.
- 1st Pole: 5 Burpees
- 2nd: Sprint from pole to pole
- 3rd: 5 Burpees
- At start position of track YHC instructed the Pax of each exercise for each corner of the Cones. 5 Reps each and broad jumping to each corner.
- 1st Corner: Merkins
- 2nd: Big Boy Sit Ups
- 3rd: Squats
- 4th: Pike Presses
COT
Counterarma
Prayer
Photo
F3 Dayton 