• Post Type:
  • When: 06/03/17
  • AO:
  • QIC: Tiny Tank
  • FNG's:
  • PAX: Anthrax, Canteen, Edison, Jesus, Norwood, Pockets, Quiche, Side Car, Tiny Tank, Top Hat

Warm Up:

  • SSH x 15 IC
  • Moroccan Night Clubs x 15 IC
  • Imperial Walker x 15 IC
  • LBC x 15 IC
  • Windmill x 15 IC

The Thang:

Started off with a 1 mile last man run around Belmont.  Last man drops and does 5 Merkins than runs to the front of the line tapping the next last man on his way up.  Always a great way to kick off the morning.

Finished our loop at the yank and took the pax up the hill to the football field. Now on to 3-2-1. 3 minutes of strength, 2 minutes of cardio, 1 minute of abs. For strength we did a minute thirty for two separate exercises and a minute for two exercises of cardio. Abs was a minute for one exercise per set. After each set moseyed 1 lap around the field.

Set 1:
3: Merkins & Lunges
2: High Knees & SSH
1: America Hammer
Set 2:
3: CDD & Squats
2: Plank Jacks & Fast Feet
1: Flutter Kicks
Set 3:
3: Side Lunge & Dips
2: Burpees & Mountain Climbers
1: Crunchy Frogs
Set 4:
3: Shoulder Taps & Squat and Hold
2: Squat Jumps & Seal Jacks
1: Supine bicycle

Set 5:
3: Release Merkins & Slow Low Squat
2: Peter Parkers & SSH
1: LBC

Had to cut the last set down to all minute exercises because of time.  Lots of mumble chatter and some pretty terrible dance moves by Norwood.

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