Triple Murder

AO: Academy

When: 2024-06-11

QIC: Tank

PAX (8): HotSauce, Mayhem, MillerTime, Shortcake, Sweep3r, uga, FNG. STP


At Badapple coffeteria the Q duties in question, the request was made, and the Q was taken.


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


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.

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