QIC: Zebra
Pax: Space Jam, Glee, Dunphy, Herschel, Gizmo, Sea Biscuit, Zebra
7 Pax came out to Sparta for some cardio this morning on a breezy Tuesday. Cold temps couldn’t keep stop us from heating up quickly
Warm-Up: 1 lap mosey around football field then commence for IC exercises of:
30 SSH, 25 Arm Circles, 25 RArm Circles, 10 WMH, 10 SMerkins, 30 Rubios
Thang: All pax will do rounds of steps, ab/core exercise, and sprint work
Round 1: 4 flights of stadium steps, 50 LBCs, 1 100 yard sprint; turf swim until all pax done
Round 2: 4 flights of stadium steps, 50 Penguin Crunches, 2 100 yard sprints; turf swim until all pax done
Round 3: 4 flights of Large Steps on seats, 50 Plank Jacks (feet), 3 100 yard sprints; turf swim until all pax done
Round 4: 4 flights of stadium steps, 50 Plank Jacks (hands); 4 100 yard sprints; turf swim until all pax done
Round 5: 4 flights of stadium steps, 25 Big Boy Situps, 5 60 yard Sideline sprints; flutter kicks until all pax done
Finish with IC stretching exercises of 10 WMH & 10 Good Mornings
Recover, Recover
COT
Announcements:
*Be on the look out for December 2nd Fs being announced
*Friday after Thanksgiving we are planning on having a football game at 9am at Salem Stadium. 2.0s welcome
*Welcome to Sparta Gizmo & good luck to Sea Biscuit on his Q tomorrow and his vacation in Florida coming up
Jeremiah 29:11