Q: Runt
PAX: Bayou, Broke Down, Ruby
FNGs: None
COUNT: 4
WARMUP:
1 and 10 Football field
Sprint to 10 yd line 10 SSH followed by 1 flying squirrels
Sprint 90 yds to end zone sprint back to 20 yd line
9 SSH followed by 2 flying squirrels
Sprint 80 yds to end zone sprint back 30 yd line
8 SSH followed by 3 flying squirrels
Rinse and repeat until you reach opposite field with 1 SSH and 10 flying squirrels
THANG 1
Lt Dan 10 yd lunge walk followed by 10 squats. 50 yd total
Core buy in – six inch hold followed by flutters IC
Contra Burpee
Broad jump, burpee with 1 hydro merkins
Broad jump, burpee with 2 hydro merkins
Broad jump, burpee with 3 hydro merkins
Broad jump, burpee with 4 hydro merkins
broad jump, burpee w/ 5 hydros
Broad jump, burpee w/ 6 clerkins
Broad jump, burpee w/7 frogger merkins
Broad jump, burpee w/8 plank jack merkins
Broad jump, burpee w/9 hand release merkins
Broad jump, burpee w/10 diamond merkins
THANG 2
Bunny hop tall bleachers
Rinse and repeat 4 times
THANG 3
Crawl bear uphill
THANG 4
1:2 up to 10:20
BBSU to American Hammers
ANNOUNCEMENTS:
F3 Cola 10 yr anny 10/14
F3 Sandlot 10 year anny 11/4
COT: Mindfulness
Be alert and understand your thinking is leading you somewhere.
Are your thoughts serving you well and leading you where you want to go?
Are your thoughts limiting, stifling, and lead you to a place of zero production.