• When: 10/30/2015
  • QIC: Happy Trees
  • The PAX: Chewy, Nails, Teddy, On Ramp, Stretch, Spot, Backdraft, Paper Cut, Happy Trees


100 Calf Raises Plus The Iron Bunny

Nine strong men got a little better this AM. 56 degrees and clear.

Warmup
SSH IC x 25.
Imperial Walkers IC x 25.
Slingshots x 15 each direction.
Move quickly with bell across parking lot.

Rear Parking Lot
Karaoke out and back.
Jane Fondas with KB 10x each side.
Ski Jumps on white lines x 15 (no bell).
KB Squat to Overhead press x20.
Rinse and repeat.

The Great Wall
Wall sit with KB front arm raises x15.
Wall touches (bounce on your toes) x25 (no bell).
Jog to tree line and back.
Rinse and repeat.

Iron Bunny
Line up on field arms length apart
5 KB snatches each arm.
Throw KB in front of you as far as you can.
Broad jump to KB.
Repeat 5x

Hollywood Squares
KB Step-ups 10x each leg.
Single arm KB row 10x each arm.
Duck Walk around square with KB.
Single Arm Merkin 5x each arm.
Run towards Adger and back while weaving in and out of trees.
Flutter Kicks IC until 6 arrives.
Rinse and repeat.

Move quickly to front stairs
Calf Raises with KB x25 IC each side for a total of 100 Calf Raises.

Move quickly to grassy area near side of school
Baby Makers (hip thrusters) x20 (The moonlight really set the mood for these)

Move quickly back to shovel flag for COT.

Announcements:
COTTONMOUTH DATE CHANGED to 01/23/2016http://f3nation.com/2015/10/29/pre-blast-the-cottonmouth-updates/

 

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