12 Brave soldiers including the Q showed up for a beatdown “sweat fest” at the Cadet Lab. After the introduction and F3 disclaimer, we started to mosey to the building between the softball fields on Oak Ridge Park for some warm-o-rama.

 

Warm-o-rama:

SSH IC X 20

5 Burpees on your own

Sungods 15 forward / 15 reverse

Chinooks 15 forward

Mountain climber IC X 15

Wind-mills IC X 15

Hillbillies IC X 15

 

At this point, the PAX was warm and ready for the Thang consisting on three stations.

The PAX was divided in two teams. The mission was to complete 3 stations of exercises as a team, no man left behind. After finishing one station, the team moseyed to reach the next one. After completing all 3 stations, the PAX was instructed to rinse and repeat.

 

The Thang:

STATION 1:

5 Burpees

10 Wide-Arm Merkins

15 Merkins

20 Carolina Dry Docks

Mosey to Station 2

 

STATION 2

25 Monkey Humpers

30 Squats

30 Copperhead Squats

15 Lunges

Mosey to Station 3

 

STATION 3

5 Pull-ups

15 Derkins

20 Dips

Mosey to Station 1 – Rinse and Repeat.

 

6 MOM

LBC IC X 30

Dying Cockroach IC X 20

Cindy Crawford IC X 15 each side

American Hammer IC X 20

 

COT

Udders took us out

Announcements

2nd F Lunch 11:45 AM on Friday at Pollo Pizza Pasta – 602 Hickory Ridge Dr GSO 27409 off Highway 68

It was an honor to Q this morning. Thank you.

PAX: Polo

QIC: 06/14/16