AO: The Patriot
QIC: Rogue (M & Substitute Q)
The PAX: Brown Bag, Jenner, Fish Fry, Lazlo, Lucius, Poe, Bambino, Shark Week, Leprechaun, 3-Mile, Bone, Sunshine, Sticks, Traveler, Bodett, Deflator, Prototype (2.0)
Because they had to head into the J.O.B. on this MLK91 — or perhaps simply because they enjoyed the deep pre-dawn frigid so much — three PAX (Leprechaun, SideEye and Sunshine) posted at 0530 for some EC and a musical Dora. Afterward, in the sub-freezing post-dawn gloom, 18 PAX posted at the traditional holiday 0700 time. All expected a Maj Payne beatdown, but instead, due to unforeseen circumstances that may have involved bad food, Rogue offered up some Payne for all. The following is what ensued.
WU: 2 x 35 sec on / 15 sec off the following exercises:
– Butt kickers
– High knees
– Inchworms
– Shoulder tap planks
The Thang:
All PAX line up along the sidelines.
1. Sprint across the width of the field, then backwards run to start, then 5 x burpees. SSH until all PAX are finished.
2. Side shuffle across width of field, then side shuffle back to start, then 5 x burpees. SSH until all PAX are finished.
3. High knees across width of field, then backwards high knee to start, then 5 x burpees. SSH until all PAX are finished.
The Thang 2:
Count of by 2s. 1s on one side of the field and 2s on the other sideline.
Each group does the following – as many reps as possible for 15 minutes:
– 10 x Squat Jump
– 10 x Mountain Climbers (2 count)
– 10 x Broad Jumps
– 10 x Plank Jacks
– 10 x Dips
– 10 x Merkins
– 10 x Big Boy Sit Ups
The Thang 3:
Group 1 navigate a 20 yd square.
Side 1: Sprint
Side 2: Side Shuffle
Side 3: Backwards Run
Side 4: Side Shuffle (other direction)
Al Gores or Plank when resting
Group 2 20-foot ladder drills
Move through agility ladder using different drills each trip through
Switcheroo after 5 minutes
Mary:
Flutter kicks, LBCs and J-Los!
COT:
Great to be out here to lead in Maj Payne’s absence. Hope he gets better quickly. Remember the importance of the day, and go out into the world to make it a better place!
F3 The Capital 