QIC- Zebra
Pax- Cake, Cat Scratch, Dunphy, Manti, Pipeline, Rick James, Sea Biscuit, Virginia Creeper, Zebra
Warmup- Burpees until Cake arrives…Burpees until Manti arrives. IC exercises of SSH, overhead claps, Abe pagodas, WMH, Marco Rubios. Penalty twice for lack of synchronization.
Thang- Sprints and plyo. Pax has to remember order of exercises or else burpee penalty. Penalty only happened twice. 8 reps of each exercise.
1- Side to side line jumps + 15 yard sprint
2- Front to back line jump + 15 yard sprint
3- Right foot side to side + 15 yard sprint
4- Left foot side to side + 15 yard sprint
5- lunge jumps + 15 yard sprint
6- box dot jumps + 15 yard sprint
Rinse and repeat 4 times total
Thang 2- Partner/Team pole work
Pole 1- Partner jumps and sits on pole base x10 while partner sprints 10 yards and back until switch.
Pole 2- Partner bear crawls 15 yards and back while partner long jumps 15 yards and sprints back x3 rounds
Pole 3- Team A races Team B while 1 from each team wall sits. Distance was roughly 40 yards and back. Team A 3 Team B 1
Pole 4- partner planks for 30 seconds while partner does traveling Imperial Walkers for 30 seconds x3 rounds
Recover, Recover
COT, F3 Friday is 3 days away. Cat Scratch going for OCHO tonight at Virginia Varsity, Coffeeteria