AO: The Patriot
QIC: Lucius
THE PAX: Down Range Dixie Chick; Dr. D.; Hightower; Jenner; Major Payne; Noodle; 90210; Poe; Prenup; Sub Prime; Lucius
WARM UP: SSH; Arm Circles; Cherry Pickers; brief social shuffle to preview BLIMPS.
THA-THANG:
PAX split into two teams and performed:
FFIO: As a team, PAX moved coupon collection (cinder blocks, 50-lb sandbag, hi-lift jack, mini-log, kettlebells, and sledgehammers) 50 yards … without standing up. Technique left to team discretion. FFIO.
BLIMPS – Stations of seven burpees, 4-count lunges, 4-count imperial walkers, Merkins, 4-count plank jacks, and body-weight squats. 25-yard shuffle between stations. Team picks up the six at each station.
After both teams moved the coupons for 50 yards, all the coupons ended up in the far end zone. The PAX regrouped and brought them back:
Bucket-Brigade: PAX passed coupons from man to man, performing a curl, goblet squat, or press with each coupon as it went by. After all coupons passed, last PAX moved to the front of the line. Full 100 yards.
MARY: PAX-led flutter kicks, Noodle baby crunches, ring of fire (with Jenner jump push-ups for some), toy soldiers, and LBCs
COT: Today, we focused on teamwork. It will be critical to our success at GrowRuck in March. No individual can carry the weight. But the team can. Consider how to be a teammate today and through the weekend. Our co-workers, spouses, kids, and community need good teammates.
F3 The Capital 