Shovel Flag Planted, 18 men in the gloom ready for the pain.. 5 FNGs unaware yet eager to share the pain.
The Thang:
Warm Up-
Jog to soccer field circle up for a little Cadence:
- Imperial Walker x 25
- Mirkins x 25
- LBCs x 25
- Burpees x 15
- Prison Squats x 25
- Mountain Climbers x 25
Jog to Picnic Table and Pavilion
- Step-ups x20 each leg
- Decline Mirkins x20
- Jump-Ups x20
- Dips x20
- Peoples Chair (25 count, right leg up switch left leg up)
- Balls to the Wall x 10 Upside Down Mirkins
RECOVER – REPEAT
- Step-ups x20 each leg
- Decline Mirkins x20
- Jump-Ups x20
- Dips x20
- Peoples Chair (25 count, right leg up switch left leg up)– Shoulder Raises x25
Jog to Playground – Break up into 4 groups
- Station #1: Cross-over Swing Set –
- Station #2: Plank-Leg-In with Swing x20
- Station #3: Decline Mirkins x20
- Station #4: Pull-Ups x20
REPEAT
- Station #1: Hanging Cross-over length of Swing Set
- Station #2: Plank-Leg-In with Swing x20
- Station #3: Decline Mirkins x20
- Station #4: Pull-Ups x20
Jog to Kitty-Litter (Sand Volleyball Courts)
- Partner Up- wheelbarrow (roundtrip) — Switch Partner wheelbarrow (roundtrip)
- Bear Crawl (roundtrip)
- Crab Walk (roundtrip)
Jog back to Shovel Flag for COT