At Badapple coffeteria the Q duties in question, the request was made, and the Q was taken.
Warm-O-Rama:
No warm up, but a quick mosey and then high plank circle, and burpees to the song “Sweet City Women”. Burpees every time the word Sweet was said.
The Thang:
Triple Murder
Sprint to cone 1, do ten reps of exercise, then sprint to start 10 HRM, then sprint to second cone and 20 reps, then sprint to start 10 HRM, then sprint to third cone then 30 reps.
10 HRM on the return of each sprint to start point.
Exercises of 10, 20, 30 were:
Carolina Dry Docks
Peter Parkers
Diamonds
Move to the Stadium
20 box jumps
20 jungle boy squats
10 Bonnie Blair’s alpha
Run stadium up and down 2x
This was repeated twice
Move to track and run to Rock Pile
With Rock
20 OH press
20 Curls
20 Bent over rows
Run a lap
This was repeated 3 times
Lastly we move on track, sprint straightaway, 10 burpees, backwards run on curves, sprint straightaway, backwards curve, rinse repeat. 3 laps
Burpess to close out the last minute in true Avis form
COT:
Prayers for guys in F3, The Bound, and Hot Sauce and his wedding
Naked-Man Moleskin:
Sweeper brought FNG , named STP. Academy is not necessarily the best place to start with it being more intense and an hour long instead of 45 mins— but STP did good and now has one of the toughest AO in the bag.
