Weather: Seasonably cold
7 PAX descended upon the SnakePit in hopes to get better, faster, and stronger (and not freeze).
The Thang:
SSH x 25 IC
TTT x 15 IC
Windmill x 15 IC
LBAC 15 fw, 15 bw IC
Big arm circles 15 fw, 15 bw IC
Plank o’rama – high plank, low plank, high plank, plank jacks, mountain climbers, high plank
Line up for Indian Run- 2 laps around track (1/2 mile)
On the field – line up for ladder
Round 1 – 30 sec. Squats
Round 2 – 30 sec. Squats, 30 sec. LBC,
Round 3 – 30 sec. Squats, 30 sec. LBC, 30 sec. merkins
Round 4 – 30 sec. Squats, 30 sec. LBC, 30 sec. merkins, 30 sec. lunges
Round 5 – 30 sec. Squats, 30 sec. LBC, 30 sec. merkins, 30 sec. lunges, 30 sec. Carolina dry docks
Round 6 – 30 sec. Squats, 30 sec. LBC, 30 sec. merkins, 30 sec. lunges, 30 sec. Carolina dry docks, 30 sec. flutter kicks
Line up on goal line -PARTNER UP
1’s run around opposite goal post and back
2’s – Russian twist
FLIP FLOP
1’s run around opposite goal post and back
2’s – shoulder taps
FLIP FLOP
1’s run around opposite goal post and back
2’s – lunges
FLIP FLOP
With partner pushing feet down – 20 reps Iron Crosses
Mosey to Big Boy Stairs
Run halfway to top of stairs and back down
Run all the way to the top
5 Burpees upon reaching the top
COT
Announcements:-
This Saturday Feb 7 – GoRun at WKHS (9:00), FunRun (8:30), Lexington Convergence at Snakepit (7:00)