Cockpit 4/15 – Jack Webb Mile – Halpert Q

BEASTING AT THE COCKPIT

THE SCENE: Brisk spring 41 degrees, gettin better weather

F3 WELCOME & DISCLAIMER: Mission, Principles, Disclaimer pronounced and disclaimed to the PAX w/ 1 FNG in the midst
WARM-O-RAMA:
⁃ SSH x30 IC
⁃ SLOWWW Daisy Pickers x10 IC
⁃ 1 Min OYO stretching

THA-THANG: Jack Webb Mile
Mosey 0.2 miles, station 1, mosey 0.2 miles, station 2….to 1 mile at 5th station
• Station 1 – Jack Webbs – merkins x OH presses – 1×4, 2×8, 3×12…10×40
• Station 2 – BBSUs x Mountain Climbers – 1×4, 2×8, 3×12…..10×40
• Station 3 – Lt. Dan’s – Squats x Jump Lunges – 1×4, 2×8….10×40
• Station 4 – Bat Wings – forward arm circles, backward arm circles, seal claps, OH claps in 4 count cadence – 25x25x25x25
• Curve ball – random stop for a bear crawl and spring to endex
• Station 5 – Captain Thor – BBSUs x American Hammers – 1×4, 2×8….10×40

MARY:
Finished Captain Thors right at time ^^^

COUNT-OFF & NAME-O-RAMA
5 PAX (1 FNG) – Soulja Boy, Murse, Tree Hugger, FNG Side Bet, Halpert on Q

CIRCLE OF TRUST/BOM:
Exodus 2:17
Stronger together. No man should be in isolation. Hold each other’s hands up. Who’s holding your arms up? Who’s arms are you holding up?

MOLESKIN:
Mumble chatter of the day: “Have you even done this workout before?” Soulja Boy says about halfway through Lt. Dan’s with a moan of pain and frustration.

ANNOUNCEMENTS:
May 4th – SOS serve opp, see Handsy for details, 2.0 friendly morning
APFTs scheduled and coming up, see announcements for details