Warmup:
Run lap around track
SSH x 20
IW x 20
10 Burpees
The Thang:
Partner up
P1 – runs to top of steps, 5 pull ups on playground
P2 – merkins at bottom to 100 combined
P1 – runs to top of steps, 5 jump squats
P2 – LBCs at bottom to 150 combined
P1 – runs to top, 5 Russian twists
P2 – decline merkins to 100 combined
P1 – runs to top of steps, 5 squats
P2 – flutters at bottom to 100 combined
P1 – runs to top, 5 lunges
P2 – incline merkins to 100 combined
Jog a lap around the track
Line up in endzone
Sprint to 10, 30, 50
R Karaoke to 10, 30, 50
Backwards jog to 10, 30, 50
L Karoke to 10, 30, 50
Sprint to 10, 30, 50
Mosey to Grandma
25 LBCs at bottom, run to top and back, repeat
25 flutters at bottom, run to top and back, repeat
25 dolly at bottom, run to top and back, repeat
25 rosalita at bottom, run to top and back, repeat
Indian Run to front lot
Done
.
COT
BOM
Moleskin:
We covered a good bit of ground today – not sure of exact mileage, but a lot of elevation gains between stadium steps and Grandma. Great work by everyone!
Thanks for the opportunity to lead. Always an honor.
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