AO: Olympus
QIC: Hightower & Jenner
PAX: NAFTA, Maj. Payne, Jenner, Mule, Snappy Lunch & Hightower
Warmup:
Started with fellowship jog around the school, then 30 SSH, Good Mornings, Rockettes, Downward Dog&Merkins. Followed by Paint the Line straddle, more jogging, then Broad jumping parking stalls.
The Thang:
Once we arrived to the back side of the high school, we started Tunnel of Payne: each member in Derkin position, then 5 merkins, followed by first PAX bear crawl under rest of PAX holding high plank. Then rinse & repeat until we made it to end of courtyard.
Then the PAX continued to jog past tennis courts, football stadium, stopping at multi purpose field. Here Jenner took over the Q!
Waiting for the PAX aim field were 2, 20# medicine balls. First the PAX lined up on center line, using both balls passing each down the line and tossing to next PAX, last man jogged to other side. We continued until we reached the opposite end of field. Then Jenner introduced penalty if any ball dropped of 5 burpees. On the return trip we spread the distance between PAX, which created many opportunities for penalties. Then final pass, PAX tossed balls behind over head, simultaneously. Again creating many opportunities for additional penalties.
Next the PAX moseyed to the end line, splitting into 2, 3 man teams each with 1 ball. Each team would race to the other end line, squat thrusting the ball forward. Then round 2, we switched balls to see if that mattered, found out it really did not. Then round 3, teams would toss balls over head backwards. Final round we alternated team members after each toss.
Mary:
Big boy sit-ups with ball, then toss to next PAX. Ring of Fire with both balls, PAX would do 2 merkins switching ball placement for hand to hand once ball arrived, then pass to next PAX. Next round ball on feet, then pass to next PAX.
COT:
Congrats to PAX that completed Ragnar. Congrats to Mule on upcoming promotion. Welcome back Maj Payne & NAFTA! Best of luck to PAX doing Army 10 Miler on Sun!
F3 The Capital 