#VictoryValley
Very cool and windy
PAX: Dunphy, Bundy, Double Humpee, Cat Scratch, Freddie Mac, Rick James, Legz
Q: Legz
Warm-Up: Lap around the soccer field and then circled in the middle where we performed SSH, WMH, Abe Vigoda’s, Imperial Walkers, FAC/RAC, and Jack Webbs. We then went to the bleachers and performed dips and step-ups.
The Thang: I was looking at the F3 exicon last night and saw this workout called 1st and 10. I thought it looked good so we mosey to the first football field from the soccer field. However, there were no lines. We then go to the next football field because the grass is nicer on that field and it has lines.
During this workout, we are doing 11’s the whole time. First set of 11’s is 1 mountain merkin, followed by 1 squat jump and continue this until we finish with 10 mountain merkins and 1 jump squat. Between each set of 11’s we are running sprints. We first start at the goal line and sprint to the other goal line and then jog back to the 10 yard line. Next set of 11’s, start at the 10 yard line and sprint to the farthest goal like and jog back to the 20. Next run starts at the 20 yard line and ends at the 30. Rinse and repeat until we end at the other goal line. I mentioned the night before that we will be sharing our thoughts and feelings about Cat Scratch. We each took a turn sharing our thoughts about Cat Scratch in between the runs. Most thoughts and feelings were positive about Cat Scratch.
Once we were at the other goal line, we had to go back. Repeat 1st and 10 going back the other way, except this time the exercises for 11’s were shoulder taps and squats.
After we finished our second round of 1st and 10, we mosey back to the soccer field where we started. We stopped and the sideline and asked if the PAX were good. All responded they felt great, so we did a bear crawl to the other sideline.
We then went to the tennis courts for Mary. Recover, Recover!
Name-o-rama followed by COT.
Great job fellas. It was a pleasure leading.