With Butt Splice being down, I was honored to take the Q at the mother ship.
Next Pac Up….that Pac would be THE Manny!
Warmarama
Windmills – IC 20
2 Eight Count Body Builders
Side Straddle Hops – IC 20
4 Eight Count Body Builders
High Knees – IC 20
8 Eight Count Body Builders
Butt Kicks – IC 20
10 Eight Count Body Builders
Forward Arm Rolls, IC 20, Reverse Arm Rolls, IC 20, Overhead Claps, IC 20, Mosey…..
The Thang
Pax line up against see wall. First Pac carries 45 pound heavy bag to street and back to sea wall. Drop heavy bag and hit it ten times. Next pac rinse and repeats until all pax have carried bag.
While each pac carries bag, other pax doing a cycle of burpies, imperial walkers, merkins, and slow squats.
As Maverick observed during the next part of the beatdown, I am not doing the ISI challenge this month…..
20 LBC’s IC, 20 Putins IC, 10 Flutter Kicks IC, 10 Freddy Murceries IC – Rinse and Repeat 3 times, Mosey…….
5 Derkins OYO, 5 Incline Push Up OYO, 5 Step Ups left leg, 5 Step Ups right leg- IC: Rinse and Repeat 3 times, Increase each set by 5 reps each time
Each pac takes the plank position. First pac sprints to street and back. Rinse and repeat until all pax have sprinted to street and back.
Indian Run back to the flag.
Each Pac teams up with a partner. AMRAP – merkins in one minute. AMRAP – situps in one minute.
Seal Jacks – IC 20
2 Burpies
Toe Touches – IC 20
4 Burpies
Side Straddle Hops – IC 20
8 Burpies
Shoulder Press – IC 20
10 Burpies
No FNG’s this week, All Vets.
Maverick prayed us out in the cirlce of trust.
Great F2 at Coffeteria afterward.
