Warm-O-Rama:
Mosey to the pavilion
The Thang:
The Q’s put on The Path by Akira the Don and Jocko. Exercises are prescribed below:
|
Song |
Length |
Q |
Workout |
|
There Must be Disipline |
0:04:40 |
Kraut |
Constant Mountain Climbers, Merkin every time he says “Discipline” (22) |
|
Good |
0:06:21 |
Snoop |
Burpee or Jump Squat Every time he says GOOD. Switch between Burpee and Jump Squat. (62) |
|
Disipline Equal Freedom |
0:05:44 |
Kraut |
LBC every time he says “Freedom” (111) |
|
I Wake Up Early |
0:05:19 |
Snoop |
AMRAP – 10 leg raises/10 Air Squats/10 boxcutters/10 Air Squats |
|
This is It |
0:03:49 |
Kraut |
Constant OH Clap, 4 ct Lunge every time you hear the word “it” (16) |
|
Fight |
0:05:14 |
Snoop |
Partner Suicides – Partner Holds Al Gore while other PAX does suicides. |
|
Mind Control |
0:05:41 |
Kraut |
Boat/Canoe, changing every time he says “mind” (22) |
|
Unbroken |
0:05:28 |
Snoop |
Circle Merkin – PAX holds plank and go around the circle. Drop when you’ve broken. We stop when half of the group is out. Do it again and try to beat the number. |
|
Extreme Ownership, Pt. I |
0:01:54 |
Kraut |
Hold plank, change from high to low every time he says “war” (9) |
|
Extreme Ownership, Pt. II |
0:06:42 |
Snoop |
Lunge walk in a circle. After every 10th time your knee hits the ground, perform a man-maker. |
|
Extreme Ownership, Pt. II |
0:04:07 |
Kraut |
Constant BBS, roll over and Merkin every time he says “I” or “ownership” (30) |
| total |
0:54:59 |