QIC: Faulkner
PAX: 5 – Faulkner, Chuck, Wilson, Michigan, Sticky Fingers
Shuttle Run Pyramid
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Warm-up:
30 SSH IC
20 Imperial Walkers
30 Arm Circles
20 Hillbillies
20 Grass Getters
Back and Hammy Stretch
10 Merkins
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The Thang:
Mosey to the parking lot, set up two cones 30 yards apart.
30-yard sprint between every set of every exercise, PAX should work at max effort because there is a 90 second break between exercises.
1,2,3,4,5 burpees
2,4,6,8,10 merkins
3,6,9,12,15 jump squats
4,8,12,16,20 Carolina dry docks
5,10,15,20, 25 4-count flutter kicks
4,8,12,16,20 Carolina dry docks
3,6,9,12,15 jump squats
2,4,6,8,10 merkins
1,2,3,4,5, burpees
Totals: 36 sprints, 30 Burpees, 60 merkins, 90 jump squats, 120 dry docks, 150 flutter kicks.
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COT:
Pledge and Prayer
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