QIC: Double Humpee
Pax: Pipeline, Herschel, Catscratch, Manti, Zebra, HC3, Seabiscuit, Saul, Puffs, Matlock
Warm O Rama:
Two laps around the field with some side shuffles, and butt kickers thrown in
43 SSH
19 Windmills
43 Forward & Backward Arm Circles
10 Willie Mays Hayes
The Thang
- Round 1 – Partner runs to the end of the field – 2nd partner does 43 Merkins – Switch and repeat
- Round 2 – Partner Bear Crawls to 50 yard line and runs back – 2nd partner does 43 Mountain Combers Cadence Count – Switch and Repeat
- Round 3 – Partner 1 Lunge Walks to 50 Yard line and runs back – 2nd partner does 75 Squats- Switch and Repeat
- Round 4 – Partner 1 Crab walks to the cone and runs back – 2nd partner does 30 Burpees total
- Run over to Rail – Do 43 dips
- Merkin Indian Sprint – Indian sprint around the field, the person in the back has to do 3 Merkins and then sprint to the front
- Bear Crawl Indian Sprint
Mary
43 seconds cadence count low squat hold
Planks for 20 seconds (Regular, left arm up, right arm up)
Recover Recover
Annoucements
Next Wed we have the 4th of July Ruck and Run at McAfee’s Knob – Ruck will start at ~4AM and the run will start at ~430ish