Conditions: Mid-sixties and overcast
Count: 22 Pax
Form up at 0700 at the COP
Warm up exercises: Goose 25 SSH IC, 15 Hand release merkins; Hot Spot 10 burpees on Q, 20 Through the Tunnel IC
Count off and split into two sticks.
Goose Group – Sand bag PT upper and lower body mixed with bleacher PT and intermittent loops.
Hot Spot Group – 7 Mary 3
Round 1 – 7 Block curls, 7 Military press, 7 Kettle bells, 25 Flutter kicks IC, run a loop. Rinse and repeat x 3
Round 2 – 7 Incline merkins, 7 Decline merkins, 7 standard merkins, 30 LBC, run a loop. Rinse and repeat x 3
Round 3 – 7 Block squats, 7 skull crushers, 15 American Hammers w/block, run a loop. Rinse and repeat x 3.
Regroup all pax.
Sand bag relay around large loop.
Return to COP for Mary
Goose – WW1 situps on Q x 20, Indian situps on Q x 20
Hot Spot – American Hammers IC x 20, Seals sit ups x 10.
COT: Count, Namorama, Thankfulness circle.
Devo: Hot Spot
Ball of Man: Goose
Social time with coffee and donuts.