Conditions 48°F
No FNGs
Disclaimer
COT/PRAYER
Circle up for warm up
TTT 4ct IC
Imp walkers 4ct IC
LBACs 10F/10R 4ct IC
Copperhead squats 4ct IC
Mosey to block pile and head to goal line with your block
First exercise block burpees and bear crawl block drags. Bear crawl from goal-line to the 10-yard line perform one block burpee. Proceed to the 20-yard line 2 block burpees every ten yards adding an additional block Burpee until you reach the other side of the field goal line for ten final block burpees. 100 yards crawling and 55 blk burpees total.
While you’re waiting on the six reverse plank for the count of 10 then flip over blank for the count of 10. Repeat this pattern until the last man comes in.
Next lunge walk from goal line to the 10-yard line with your block perform one block squat. Proceed to the 20-yard line balance walking with your block and perform 2 block squats. Continue proceeding down the field in 10 yd increments until you reach the other goal line and 10 final block squats. 100 yards lunge walks 55 blk squats total.
Plank variety for the 6
Next we change up the pattern.
Leave the block on the goal line. Sprint 10 yards and return, perform 1 block swing. Next Sprint 20 yards and return perform 2 blocks wings and so on until you sprint from one goal line to the other returning and completing the final 10 block swings. 1100 yrds of sprints and 55 blk swings.
Mosey to block pile to return blocks. Up the Big Boy Stairs to the flag.
Count o rama and name o rama
Announcements
See Lexington F3 Twitter feed for upcoming events/ 5ks
Donation for F3 Snowflakes dtr Nadine see Snakepit feed.
8yr F3 convergence March 12th RBHS
Prayers
Pups
Harps step dtr
Deadstick continued healing
Snowflake dtr Nadine
All spoken and unspoken requests
Great work men!
“Your moral house is burning down while you are straightening pictures on the walls.”
Devo,
March 3