COP
Disclaimer & Prayer
Head on down the stairs to the practice field for COP
25 – SSH IC
20 – TTT IC
25 – Little Arm Circles IC Each Way
25 – Squats IC
25 – Merkins IC
20 – Monkey Humpers IC
1 Lap Around track
Mosey on down to the Tire Farm
1 person starts with the 8 lb Sledge Hammer taking some hits on the large Tire.
30 total Swings
10 side swings from right
10 from the left
10 straight on
Everyone will get a turn on the swings but while they wait, everyone else will grab a block and:
20 – Curls for Girls OYO
20 – Overhead Tri Extension OYO
20 – Front Raises with Blocks OYO
20 – Sumo Squats OYO
Lunges to Tires – no Block
Duck Walk Back – no Block
Keep going until everyone has completed 1 round of swings. Most were able to finish about 3 rounds
Head over to the stairs
Starting at the bottom, bunny hop up each set and do 15 Calve raises at the top, there were 7 landings – 105 calve raises on top of bunny hops up the steps….the calves were smoked by this point
Head back down the stairs to the field
Get in a straight line and arm width apart. Drop and Plank. The guy on the end frog jumps over each guy until the end and then planks when finished. We completed 2 rounds of this before stopping.
Time is running out but we have time to circle up for some Mary
25 – LBC IC
25 – Bridge Lifts IC
Announcements:
3rdF Weekly Bible study from 4:40am-5:10am every Tuesday morning at RBHS.
3rd F Opportunity across street from Snakepit begins this coming Wednesday. See Pre-Blast here: http://f3nation.com/2015/02/05/pre-blast-for-small-groupbible-study-wednesdays-0530-0615-across-from-white-knoll-high/
2/14 – Make My Day 12K at Harbison
2/28 – Lexington Race Against Hunger – Register and DD
3/7 – One Year Anniversary Convergence at Graveyard – Goal 175 PAX to post.
Get the EH into Full Gear!
4/11 – Ultimate Challenge Mud Run
5/1 – GORUCK Custom Light
Prayer Requests
Continued Prayer for Walker