15 Pax stayed after Byron’s Kettle Bell clinic for the main event:
Run Stopper Lead- Head over to the kitty litter circle up for a little lite warm up
The Thang’, yes in the sand.
o 1 Squat/4 Burpees
o 2 Squats/8 Burpees
o 3 Squats/12 Burpees
o 4 Squats/16 Burpees
o 5 Squats/20 Burpees.
Jack Webb :
o 1 Mirken/4 Arm Raises
o 2 Mirkens/8 Arm Raises continue to 10 Mirkens/ 40 Arm Raises
Hand over to Mall Cop:
Break up into teams of 3 to run a modified Gopher workout:
Pax 1 starts at station 1 at the picnic tables/benches under the trees next to the kitty litter and performs exercise called until next pax on team comes in to relieve him. Pax 2 runs from station 1 midway out to th soccer pitches and around a cone YHC setup, then back accross field and up the Jacobs Ladder hill to station 2. Pax 3 starts at station 2 and performs exercise called until his teammate arrives and then he in turn runs the route over to the other station. We ran this for almost 20 minutes with the following exercises at the stations, Jump-Ups, Merkins, Lunges, LBCs, Squats, Flutters, Dips, Dollies, Freddie Mercuries.
YHC then spread the cones out 100 yards apart for another rendition of the Fast Twitch 10 x 100 yard sprints. Upon go you have 30 seconds to sprint 100 yards and recover before sprinting again back the other way. Repeat constantly for the full 5 minutes.
Run it out back to the COT where we celebrated Kuechly’s 9th birthday with 9 burpees to finish!
Great job by all this morning for a smoker in the sand and the seemingly never ending sprints on the 10 x 100s.
Next week will be the last week of Byron’s Kettle Bell clinic at the Rock beginning at 0600.
F3 Dads start next Sat at Colonel Beatty Park, will continue all summer.
June 14 – Busiest day in F3 history –
Flex starts Monday @ the Rock.