PAX– Blindspot, Grayson, Space Jam, Zebra, Dunphy, Pipeline, HC3, Chubbs
QIC– Blindspot
Warm-o-rama
Serpentine run the stadium steps, then circle up at mid-field for:
30 SSH, 20 Rubios, 10 WMH, 15 IW, 20 AC/20 RAC *All done IC
Thang- Sparta 500
PAX starts at the near corner of the football field. Knockout 30 Merkins, 30 Squats, 30 Big-Boy Situps then take a lap around the field. Once back to the near endzone in opposite corner, traveling exercise to goal post, mosey back to start and core exercise until all finish lap.
Round 1- 30/30/30–>Lap–>Bear Crawl to goalpost–>Elbow plank until all arrive
Round 2- 30/30/30–>Lap–>Crab Walk to goalpost–>Flutter Kicks until all arrive
Round 3- 30/30/30–>Lap–>Traveling Burpee to goalpost–>LBC’s until all arrive
Round 4- 30/30/30–>Lap–>Lunge Walk to goalpost–>Low Dolly until all arrive
Round 5- 30/30/30–>Lap–>Inchworm w/ merkin to goalpost–>Penguin crunches until all arrive
That a 450 Total Merkins, Squats, and BBS. As Zebra noted earlier in the workout, 500 not divisible by 3. This is not the Q’s first rodeo, already had that factored in.
Final Round- 25 Merkins/25 Squats–>Run to top of stadium and back.
500.
Recover.Recover.
Count, Names, COT
Announcements
*City Ruck this weekend, still time to sign up or chip in some $$. Its for a terrific cause and a great way to give back.
**July 4 McAfee’s Sunrise Run, plan accordingly.
***Chatter about an F3 Dad’s Hike to Devil’s Marble Yard
Honor to lead this morning, iron sharpening iron today for sure!