• When: 09/15/15
  • QIC: Sheets
  • The PAX: Sheets, Polo, Fountainhead, Choo Choo, Mulch, Strom, Korn with a K, Krusty


SwampFox Backblast

Conditions: Refreshingly cool

The thang:

Run out the parking lot to the front of the school – COP:

  • SSH x 25 IC
  • Merkin X 20 IC
  • Flutter Kick x 30 IC
  • Squats x 20 IC

Run to the side of the school and partner up:

  • Partner Ladder Merkins (1:10)
  • Partner Ladder Squats (1:10)

Sprints to light post and back x 4

Sit Ups x 30 IC

Buprees x 10

Sprints to light post and back x 4

Run around the school to picnic tables in rear – circuit:

  • Box Jumps x 20
  • Step Ups x 20
  • Squats x 20
  • Sit Ups x 20
  • Hold 6 inches until all pax complete
  • Into flutter kicks x 20 IC
  • Rinse and Repeat

Run around school to lower field – realize sprinklers are on in lower field and call an audible – run to basketball courts and circle up – COP:

  • Merkins x 20
  • Freddy Mercury x 40
  • Squat x 20
  • Rinse and Repeat

Line up at end of one basketball court:

  • Sprint to end of first court and back, then to end of second court and back
  • Rinse and repeat x 5

Sit Ups x 30 IC

10 Burpees

Line up at end of one basketball court:

  • Sprint to end of first court and back, then to end of second court and back
  • Rinse and repeat x 4
  • Last sprint is all the way across both courts and back twice

Mosey to COT

COT

BOM lead by Sheets

 

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