10-1-19
PAX: Pipeline, JV, Rick James, Herschel, Cake, Zebra, Dunphy
QIC: Dunphy
Happy October. A hearty 7 PAX crushed Four Corners (of Pain) at Sparta and got just a wee bit better this morning.
Warm Up: Run a lap around the field. Run the stadium steps (all of them).
Plank-o-rama, Slow Merkins x10 IC, SSH x20 IC, WMH x10 IC, Windmills x10 IC, IW x10 IC, Arm Circles x10 IC, Slow Merkins x10 IC
Four Corners:
Round 1, Part 1: Start at back of end zone, run the length of the field to next corner 7 Burpees.
Round 1 Part 2: Lunge Walk across back of endzone, Run length of field, 7 Burpees, 14 HR Merkins.
Round 1 Part 3: Lunge Walk across back of endzone, Run length of field and across back of endzone, 7 Burpees, 14 HR Merkins, 21 Squats.
Round 1 Part 4: Run all 4 sides of field, 7 Burpees, 14 HR Merkins, 21 Squats, 28 Jack Webbs.
Round 2, Part 1: Run length of field, 7 Heels-to-Heaven.
Round 2, Part 2: Run across back of end zone, detour up one set of stadium steps, then run length of field, 7 Heels-to-Heaven, 14 Big Boy Situps.
Round 2, Part 3: Lunge across back of end zone, run 2 sides of the field, 7 Heels-to-Heaven, 14 Big Boy Situps, 21 flutter kicks double count.
Round 2, Part 4: Detour up one set of stadium steps, run all four sides of the field, 7 Heels-to-Heaven, 14 Big Boy Situps, 21 flutter kicks double count, 28 American Hammers double count.
Recover, recover.
Name-o-rama
Announcements: F3 Lunch Friday location TBA. Event Saturday in memory of Rowan Price, Zebra will share details on Slack.
COT
Prayers for Bundy, his son and his family, all our PAX, families and community.