AO: Swamp
When: 01/17/2023
PAX:
Number of Pax: 11
Pax Names: Biscuit, Cougar, Dial Up, Downsize, Dr. Luck, Drop Box, Duggan, Heisenberg, Hot Shot, Neon, Slice,
Number of FNGS: 1
FNG Names: Duggan
QIC: Dial Up
The BackBlast:
We dedicated this workout to an PAX member from F3 Knoxville, TN that passed recently. The workout below was his VQ so we repeated his beatdown as a tribute.
10- Side Straddles Hops
10 Merkins*
10- Flutter Kicks
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*
PHELPS it out
10- Willie Mayes Hayes
Workout
“Card’s Run and Repeat”
5- Burpees – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10
Big Boys
Heels to Heaven
Two moseys around the parking lot
10- Burpees Burpee Counter 30
Little Baby Crunches
Mt. Climbers Double Count
Two moseys around the parking lot
15- Burpees Burpee Counter 60
Air Squats
Freddy Mercury’s
Two moseys around the parking lot
When you return hold squat until all Pax have finished
As a group if there is time
20- Burpees Burpee Counter 100
Counterama/Name-arama
Announcement/Prayers
At the COT we offered up intentions to Cardinal and his family. It’s always an honor to lead such a great group of men!