- QIC: Backdraft
- When: 10/30/14
- Pax: Change Order, Trucker, Stacker, Gears, Cash, Santini, Package, Macquver, McGruff, Chickenhawk, Audit, Anchorman, CSPAN, Woo Dat, Jekyll, Stang, Gecko, Senator Tressel, Decibel, Soranno, Backdraft, Cake Boss
- Posted In: The Ranch
Backdraft took the Q and led the PAX through a firestorm of exercise moves.
22 total 18 bootcamp 4 mustangs, there was no absence of pain in this storm at The Ranch!
The Thang:
Warm up mosey around parking lot to center of soccer field for
25 SSH
20 IW
15 mountain climbers
15 windmills
60 yard sprint with 10 burpees oyo
60 yard sprint 9 bomb jacks oyo
60 yard sprint 8 burpees oyo
60 yard sprint 7 bomb jacks oyo
Keep this going until you get to 1 bombjack
Meet back in circle for planks until all Are finished.
Mosey to large soccer field for pain 15 pain stations at 1 minute of work than bear crawl to the next station.
LBCs
Low slow squat
Diamond merkins
Russian twists
Alternating jumping lunges
Chair dips
Parker peters
Burpees
Moroccan night clubs
Flutter kicks
Mountain climbers
Wide arm merkins
Peter Parker’s
SSHs
CDDs
Mosey to wall for 3 sets of wall sits.
COT for announcements and prayer requests.