Always a privilege to lead at Thunder. We did this for 45 minutes:
Conditions: Perfect
The Thang
Grab the Shovel Flag and plant it in the field
- COP : SSH 10 IC, 5 merkins, 5 squats oyo x3
- Circuit 1: 10 Lateral Step-ups R/L, 20 Decline Merkins, Run to the field – do 10 Broad Jumps, 20 Lunges & Run to opposite sideline and back >>> REPEAT x4
- Circuit 2: 8 Box Jumps, 5 2ct Dive Bomber Merkins, Run to the field – Bear Crawl 20yds, run the Flag then Backpedal to the opposite sideline & run back to the start >>> REPEAT x4
- PLANK FOR THE 6
- CIRCLE UP FOR THE BEST AB CIRCUIT EVER: 10-5 Countdown – Hand Slide Sit-ups, B-ups, Solo Iron Cross (it got ugly…)
- Line up horizontally at the Flag facing the end of the field for Gasser Sets
- Merkins 15 IC, Sprint 35yds to the end of the field and back
- Squats 15 IC, Sprint 35yds to the end of the field and back
- LBA fwd 15 IC, LBA bwd 15 IC, Press 15 IC, Bottom Burpees 10 oyo, Sprint 35yds to the end of the field and back
- Reverse Lunges 15 IC, Sprint 35yds to the end of the field and back
- Burpees 10 oyo, Sprint 35yds to the end of the field and back
COT
BOM/DEVO: Splinter
Announcements:
- Mission Anniversary Convergence at Finlay Park on Saturday
- BATTLE workout beforehand at Finlay 7-8am.