Q: Spot
PAX: Spot
FNGs: None
COUNT: 1
WARMUP:
Surprise visit and pep talk from Backdraft
1.5 mile run around the football field
THE THANG:
Starting at the in zone
Bear crawl to the 10 yard line
10 merkins
Crawl bear back 5 yards
10 Spot LBCs
Bear crawl to 20 yard line
20 merkins
Crawl bear back 5 yards
20 Spot LBCs
Bear crawl to the 30 yard line
30 merkins
Crawl bear back 5 yards
30 Spot LBCs
Bear crawl to the 40 yard line
40 merkins
Crawl bear back 5 yards
40 spot LBCs
Bear crawl to the 50 yard line
50 merkins
Crawl bear back 5 yards
50 Spot LBCs
Keep this cycle up on down the field doing 40 merkins and 40 spot LBCs at the 40 yard line; 30 at the 30; 20 at the 20, etc
Finish with 5 BW (Big Worm) Merkins (slow count – 5 counts down, 5 counts up)
20 kettle bell curls for the girls
Push weighted sled 25 yards and back
5 BW merkins
20 kettle Belle curls for the girls
Push the weighted sled 50 yards and back
@crowdpleaser
5 BE merkins
20 kettle bell curls for the girls
Push the weighted sled 25 yards and back
5 BW merkins
:alert: ANNOUNCEMENTS :alert: :
COT: